ANNE

LINDSAY’S

Smart Cooking
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ANNE
LINDSAY’S

Smart Cooking
Quick and Tasty Recipes
for Healthy Living

PUBLISHED IN COOPERATION WITH

Canadian Société
Cancer canadienne
Society du cancer

Macmillan Canada
Toronto, Canada
Copyright © Anne Lindsay and Associates Inc., 1986, 1996, 2002

All rights reserved. The use of any part of this publication reproduced, transmitted in any form
or by any means, electronic, mechanical, recording or otherwise, or stored in a retrieval system,
without the prior consent of the publisher is an infringement of the copyright law. In the case
of photocopying or other reprographic copying of the material, a licence must be obtained
from the Canadian Copyright Licensing Agency (CANCOPY) before proceeding.

Canadian Cataloguing in Publication Data

Lindsay, Anne, date.

Smart cooking : quick and tasty recipes for healthy living

Published in cooperation with the Canadian Cancer Society.

Includes index.

ISBN 0-7715-7389-8

1. Cookery. 2. Cancer – Nutritional aspects. I. Canadian Cancer Society. II. Title

TX714.L6748 1996 641.5'63 C96-931518-X

3 4 5 6 7 TG 06 05 04 03 02

Cover photograph by Vince Noguchi Photography

Cover photo: Tex-Mex Chili, page 100

Interior photos Italian Vegetable Soup, Thai Honey Chicken, Plum Tart, and Lemon and Fresh Blueberry Tart by
Doug Bradshaw/Bradshaw Photography Inc.; interior photos Crudites with Creamy Fresh Dill Dip, Scallops and
Shrimp in Wine Bouillon, Pumpkin Raisin Muffins, and Navarin of Lamb by Fred Bird.

Author and Publisher have used their best efforts in preparing this book. CDG Books Canada, the sponsor, and the
author makes no representations or warranties with respect to the accuracy or completeness of the contents of this
book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. There
are no warranties that extend beyond the descriptions contained in this paragraph. No warranty may be created or
extended by sales representatives or written sales materials. The accuracy and completeness of the information
provided herein and the opinions stated herein are not guaranteed or warranted to produce any specific results, and
the advice and strategies contained herein may not be suitable for every individual. Neither CDG Books Canada, the
sponsor, nor the author shall be liable for any loss of profit or any other commercial damages including but not
limited to special, incidental, consequential or other damages.

This book is available at special discounts for bulk purchases by your group or organization for sales promotions,
premiums, fundraising, and seminars. For details, contact 416-963-8830.

Macmillan Canada
An imprint of CDG Books Canada
Toronto, Ontario, Canada

Printed in Canada
Contents
Preface vii

Introduction 1

Appetizers 24

Soups 36

Salads 56

Salad Dressings 78

Poultry 84

Meat 96

Fish and Seafood 114

Vegetarian and Grain Dishes 128

Sauces 150

Vegetables 156

Muffins, Breads, Cakes and Cookies 176

Desserts 194

Breakfasts 220

Appendices, Charts, Tables and References 226

Appendix A: What Is Your BMI? 226
Appendix B: Fat and Calorie Content of
Meat, Fish and Poultry 228
Appendix C: Dishes that Are Sources of Fiber 230
References 231

Index 233
v
 In memory of my mother,
Marion Grant Elliott
who died of cancer two months before this book
was first published
Preface and
Acknowledgements
S
mart Cooking was my first cookbook and it’s a treasury of my all-time favorite recipes,
such as Tex-Mex Chili, Marinated Flank Steak, Chicken Dijon and Salmon Mousse with
Dill. So much has happened since the book was published in 1986 that I wanted to
write an updated edition in 1996. I wanted to develop some new recipes with the food
products available, respond to a taste swing among Canadians, and make the most of a
much-improved database for the nutritional analysis of recipes. In this edition I’ve kept my
family treasures and added about 20 recipes. Try the Thai Honey Chicken and Plum Tart—
they’re the new favorites in our home. All the recipes still meet my criteria of being easy to
prepare, tasting great and scoring high in nutrients (vitamins, minerals and fiber), yet being
lower in fat.
Over the last fifteen years Canadians have embraced ethnic cuisine. Now our taste buds
want stronger flavors and we eat a broader spectrum of foods. We want more pastas,
rice and other grain dishes. We want beans and legumes. We continue to want food
preparation simplified and dinner on the table in half the time it used to take. To reflect
these demands, in 1996 I re-tested many of the recipes and made them even tastier and
faster to prepare. And look for Make Ahead information, a feature of each recipe.
When Smart Cooking first came out, the amount of fat and fiber in many Canadian food
products had not been measured so we had to rely on American data. Now we have a
database for nutritional analysis of Canadian foods that shows our beef is much leaner than
its American counterpart, and we have lower-fat products such as light mayonnaise and
low-fat sour cream available for ingredients. All recipes, charts and tables incorporate the
latest information.
The Canadian Cancer Society and Denise Beatty have written an excellent new
introduction for 2002, which gives you the latest information on reducing your cancer risk
through a healthy diet. It also answers concerns Canadians may have about possible cancer
risks in our food. I would like to thank Alison Davis, Colleen Logue, and Cheryl Moyer at
the Cancer Society for their dedicated support for this book and for being terrific to work
with. I’m pleased to have the opportunity to work with the Cancer Society and delighted
that a royalty from the sale of each book will go to that organization.

I’m eternally grateful to Karen Hanley, the Cancer Society volunteer who asked me to write
the first cookbook and who worked hard to make it a success. She launched me on a
marvelous career of cookbook writing!
I can’t begin to tell you how much I appreciate the help from my friend and colleague
Shannon Graham. We tested the recipes together for the first edition, and as we
measured and stirred we wondered if Canadians would like the bubbly casseroles and
vii
spicy cakes we were pulling from the oven as much as we did. We stood back in awe as
over 350,000 people have bought the first two editions so far, told their friends about it
and ensured its success. Shannon is still hard at work testing recipes with me—thanks,
Shannon! Thanks also to recipe testers Dana McCauley and Susan Pacaud. And a huge
thanks to Nancy Williams for all the days and nights she worked to take the recipes from
my kitchen to manuscript form.
I’m grateful to my publisher, Macmillan Canada, for the success of the first edition and for
seeing the necessity of keeping the information current. A special thanks to Bev Renahan
and Susan Girvan for their expert editing and to Carol Dombrow for managing the process
in 2002. Thanks also to Barbara Selley and Sharyn Joliat for the nutritional analysis and for
being such a pleasure to work with. Thanks to Doug Bradshaw, Olga Truchan and Janet
Walkenshaw for the beautiful photographs. Thanks to Vince Noguchi for the new cover
photo. Thanks to Elizabeth Baird and Daphna Rabinovitch at Canadian Living magazine for
their help and support.

Above all, thanks to my husband, Bob, for his love, support and for always being there, and
to my best critics—Jeff, John and Susie.

Anne Lindsay, 1996, 2002

viii
Introduction
Smart Cooking in the New Millennium
When Smart Cooking was first published, it was a groundbreaking book in several ways. It
was the first cookbook aimed at reducing the risk of cancer by encouraging healthy eating and
it set the stage for what has now become a thriving market for cookbooks that promote
healthy eating. Since its release, more than 350,000 copies of Smart Cooking have been sold.
When Smart Cooking first appeared in 1986, the idea that diet and cancer may be linked was
relatively new. Since then, thousands of studies have concluded that what you eat can have an
impact on the risks of developing cancer as well as on other diseases and conditions, including
heart disease, stroke, being overweight and obesity.
It’s well accepted that the risk of developing some types of cancer can be substantially reduced
by adopting healthy eating habits, being physically active, maintaining a healthy weight and
not smoking.
The Canadian Cancer Society is committed to promoting healthy eating in a number of ways,
including support for publications such as this cookbook. In this edition of Smart Cooking,
you’ll find up-to-date information on the links between diet and cancer risk. Of course, you’ll
also find Anne Lindsay’s delicious and nutritious recipes that use everyday ingredients and are
easy to prepare, as well as tips for preparing meals that contribute to healthy eating and healthy
living. Read on and enjoy!

Food, Nutrition and the Prevention of Cancer

Much of what we know about food, nutrition and the prevention of cancer is summarized in a
major international report, Food, Nutrition and the Prevention of Cancer: a global perspective.1
Hailed by scientists around the world, this report reviewed more than 4,500 studies and offered
new insights into the links between diet and cancer. One of its most important conclusions was
that we now know more than enough to dramatically reduce and curb cancer rates.
This report highlights the potential of food-related choices for the prevention of cancer
as being:
• eating right, staying physically active and maintaining a healthy weight to reduce cancer risk
by 30%-40%;
• combining recommended dietary choices and not smoking to reduce cancer risk by
60%-70%;
• eating the recommended 5 servings of vegetables and fruit each day on its own may reduce
cancer rates by 20%.
Wow! These are very significant risk-reduction rates, requiring relatively simple lifestyle
choices. In fact, all of the diet-related recommendations included in this report are discussed in
these introductory pages, and most of them are covered by the advice given in Canada’s
Guidelines for Healthy Eating.
1World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: a global perspective.
American Institute for Cancer Research, Washington, 1997. To access a summary of the document go to:
www.aicr.org/report2.htm.
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CANCER IN CANADA
In Canada, cancer is the second-leading cause of death in men and women. The top three types
of cancer resulting in death are:

For Men For Women

Lung Lung
Prostate Breast
Colorectal Colorectal

The Canadian Cancer Society takes the position that as much as 70% of all cancers may be
prevented by not smoking, eating a healthy diet and being more physically active. Looking at
diet-related factors only, the Canadian Cancer Society estimates that 35% of cancers and 20%
of cancer deaths may be related to a combination of poor diet, lack of physical activity and
being overweight.
For more specific information about cancer, contact the Canadian Cancer Society’s
information service toll-free at 1 888 939-3333 or visit its web site: www.cancer.ca.

THE HEALTHY EATING ADVANTAGE

Although there is widespread agreement that there are links between diet and cancer, some of
the suggested relationships between individual dietary factors are controversial. For instance,
the role of dietary fat as a major risk factor in breast cancer has not been confirmed by recent
studies. Overall, the link between dietary fat and cancer still requires more study.
However there is very strong evidence and widespread support for the findings that a diet
high in vegetables and fruit is associated with a lower risk of almost all cancers, and the
evidence linking alcohol consumption with cancers of the throat, liver, colon and breast is
convincing.
Continuing research needs to be done to sort out the role of individual dietary factors, but
until such discoveries are made, the Canadian Cancer Society believes that a healthy eating
pattern, being physically active and maintaining a healthy weight are important defenses
against cancer.
As part of a healthy eating pattern, emphasis is given to:
• eating more plant-based foods, including vegetables, fruit, legumes and whole grain
products;
• consuming less alcohol and salt-preserved and real-smoked foods;
• lowering overall fat intake.
This pattern of eating combined with increased daily physical activity will assist people in
achieving and maintaining a healthy weight.
How do you bring these changes about? With a few exceptions, almost all of the cancer-
reducing dietary strategies are encompassed in Canada’s Guidelines for Healthy Eating. These
five guidelines are the foundation for establishing a healthy eating pattern and are intended to
promote good health overall and to help reduce your risk of cancer and other diseases such as
heart disease and stroke.

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Canada’s Guidelines For Healthy Eating

• Enjoy a VARIETY of foods.

• Emphasize cereals, breads, other grain products, vegetables and fruits.
• Choose lower-fat dairy products, leaner meats and foods prepared with little or no fat.
• Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
• Limit salt, alcohol and caffeine.

There is nothing difficult about healthy eating. It’s simply a common-sense approach to food
and eating. With Anne Lindsay’s Smart Cooking in hand, you’ll have all the help you need to
adopt the healthier habits recommended by the Canadian Cancer Society.
Before getting to the recipes, take some time to understand each of Canada’s Guidelines for
Healthy Eating and what each guideline means to reducing cancer risk.

GUIDELINE # 1: ENJOY A VARIETY OF FOODS

This first guideline urges you to include different kinds of foods in your diet, to prepare them
in different ways and to avoid eating the same combinations, week in and week out.
By including a variety of foods in your diet, chances are you’ll get all of the nutrients needed
for good health, in the right amounts. Eating a varied diet also gives you a better chance of
keeping fat, salt and caffeine to moderate levels.
What’s more, variety increases the likelihood that your diet will contain the anti-oxidant
vitamins and minerals and natural plant chemicals (phytochemicals) that play a role in
reducing cancer risk.

Eating a Variety of Foods is Simple!

• The easiest way to eat a variety of foods is to plan your day’s meals around the four major
food groups recommended by Canada’s Food Guide to Healthy Eating: grain products;
vegetables and fruits; milk products; meat and alternatives.2
• Take advantage of the marvelous range of foods available in Canada. When fruits and
vegetables are in season, buy locally grown foods. When winter sets in, enjoy frozen or
canned vegetables and fruit, 100% vegetable or fruit juice or choose from the wide range of
imported fresh produce.
• Put something other than apples and bananas in your fruit bowl. What about fresh pears,
plums, kiwifruit or mango? Make a fruit salad starting with canned pineapple, adding
whatever fresh fruit you have on hand. Add new vegetables to your list of favorites. Have
vegetables such as broccoli, cauliflower, red cabbage, yams or sweet potatoes more often.
• Grains are great for variety. Buy different kinds of breads. Replace plain rice with brown
rice, bulgur, cracked wheat, barley, couscous or a rice and lentil mixture. Enjoy enriched
pasta of different shapes and colors.
• Try new recipes. Experiment with new foods or new combinations. Try foods and the cooking
methods from different cultures. Set a goal to add one new food or dish to your menu each week.

2Canada’s
Food Guide to Healthy Eating builds on Canada’s Guidelines for Healthy Eating by providing
information on what and how much to eat from each of the food groups. For a copy of Canada’s Food
Guide to Healthy Eating, contact your Canadian Cancer Society office or your local public health unit (listed
in the blue pages of your phone book) or download it from Health Canada’s web site at www.hc-sc.gc.ca.
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I N T RO D U C T I O N

To Supplement or Not
As our knowledge of the potential health benefits from vitamins, minerals and phytochemicals
grows, it begs the question whether daily supplements should be taken. Although studies are
often designed to analyse one component of food such as fiber, when you study food it is
difficult to isolate one specific component from other factors in the food. So are the benefits
being studied solely from the fiber? Or did some other vitamin, mineral or phytochemical play
a part? Maybe it was an interaction that produced the end result.
The point is we just don’t know for sure at this time. More research is needed. What we do
know from over 4,500 studies is that plant foods contain a myriad of substances that are good
for health in general and are powerful agents in reducing cancer risk. That’s why food sources,
not supplements, are promoted. Besides, there’s no supplement in the world that can give you
the thousands of phytochemicals (estimated to be around 4,000) that are found in vegetables,
fruit and whole grains!

GUIDELINE # 2: EMPHASIZE CEREALS, BREADS, OTHER GRAIN PRODUCTS, VEGETABLES AND FRUITS
The underlying message in this guideline is to shift the focus of your eating habits away from a
traditional diet that favors protein-rich, higher-fat foods, to one that contains more plant
foods—vegetables, fruit, grain products and legumes.

The Power of Vegetables and Fruit in Cancer Prevention

The report by the American Institute for Cancer Research, Food, Nutrition and the Prevention
of Cancer: a global perspective, concluded that simply eating the recommended 5 servings a day
of vegetables and fruit could, by itself, reduce cancer rates more than 20%. This recommendation
stems from the fact that plant foods contain vitamins, minerals, phytochemicals and fiber that
have anti-cancer effects. As well, diets high in vegetables, fruit, grains and legumes tend to be
lower in calories and fat, which may help people achieve and maintain a healthy body weight,
reducing another risk factor for cancer.

THE POWER OF PLANT FOODS

Here are just a few of the components of plant foods that may have anti-cancer effects:
• Carotenoids such as beta-carotene found in orange vegetables, lycopene found in red and pink vegetables and fruit
and vitamin C in citrus fruit are all antioxidant compounds that protect cells from the damaging effects of oxygen-
containing molecules called free radicals. Free radicals are unstable molecules that try to oxidize other molecules and
in doing so, damage or destroy cells. If left unchecked by antioxidants, more cells get damaged, which is thought to be
one of the beginning stages of cancer growth.
• Selenium, a mineral found in small amounts in many vegetables, functions in combination with an enzyme to prevent
oxygen damage of cells.
• Lutein in green leafy vegetables functions as an antioxidant that blocks damage caused by free radicals.
• Flavonoids such as quercetin and kaempferol in vegetables, fruit, tea and wine function as antioxidants; quercetin
may reduce cell growth.
• Isothiocyanates and dithiolthiones in broccoli, cauliflower, Brussels sprouts and cabbage detoxify cancer-causing
compounds.
• Isoflavones in soybean-based foods are weak phytoestrogens that compete with estrogen for binding-to-estrogen
receptors and in doing so may reduce risk of estrogen-promoted breast cancer.
• Fiber, which is in all vegetables, fruit, whole grain products and legumes, is thought to reduce the time and
opportunity that cancer-causing compounds have to react with colorectal tissues by keeping bowels regular.

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5 to 10 A Day—Are You Getting Enough?

The compelling evidence linking higher intakes of vegetables and fruit to a reduced risk of
almost all cancers as well as of heart disease has given rise to a national health campaign,
5 to 10 A Day—Are You Getting Enough? As one of the partners in the campaign, the
Canadian Cancer Society is aiming to raise awareness and encourage people to eat more
vegetables and fruit daily.

T EN T IPS TO G O B Y
With a little planning, it’s easy to get your daily quota of 5 to 10 servings of vegetables and
fruit. If you have any doubts, try any five of these ten tips!

11. Aim for two servings of fruits and vegetables at each meal.
12. Make at least one of your snacks a vegetable or fruit snack. Try baby carrots with a
creamy, low-fat dip; have a glass of tomato juice; don’t leave home without a fruit in your
briefcase, purse or knapsack.
13. Have a glass of juice or fresh fruit at breakfast.
14. Add sliced banana or apricots or raisins to your cereal.
15. Enjoy a green salad for lunch, with added veggies, such as carrots, cauliflower or peppers.
16. Comfort yourself with a big bowl of vegetable soup—tomato, minestrone, broccoli
or onion.
17. Add vegetables to your sandwiches—lettuce, tomatoes, thinly-sliced onions and peppers.
18. Keep fruit washed and ready to eat in a bowl that’s within easy reach—on the counter or
table.
19. Add extra veggies such as peas or corn to casseroles and stews.
10. Visualize your dinner plate: half of it should be covered by vegetables; one-quarter by
grain products (pasta, rice) and one-quarter by meat or alternatives (lean meat, poultry,
fish or legumes).

W H AT ’ S A S E R V I N G ?
• A medium-sized vegetable or fruit
• 1/2 cup/125mL juice (a juice box is 2 servings’ worth)
• 1/2 cup/125mL diced vegetable or fruit
• 1 cup/250mL salad
• 1/4 cup/50 mL dried fruit

T IPS FOR C OOKING V EGETABLES

Some vitamins are destroyed by heat; others dissolve in cooking water. To best preserve
vitamins:
• cook vegetables quickly until just tender crisp;
• use cooking methods that require little or no liquid: microwaving, baking, steaming or stir-
frying using a small amount of oil;
• use as little water as possible and bring it to a boil before adding vegetables;
• use any leftover cooking liquid in soups or stews.

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Aim for 25 to 35 grams of Fiber a Day

Canada’s Guidelines for Healthy Eating recommends including more dietary fiber in your diet.
In addition to the 5 to 10 servings of vegetables and fruit daily, pay attention to these ideas for
increasing fiber intake:

• Buy whole-grain foods as much as possible: whole-wheat bread, whole-rye bread, brown
rice, whole-grain cereals and crackers. Check the list of ingredients on packages to ensure
that the first few ingredients are indeed whole grains.
• Check out the Nutrition Facts box for the fiber content of breakfast cereal. Choose cereals with
at least 4 grams of fiber per serving or choose a higher fiber cereal to mix with your usual cereal.
See Label Watch—Fiber, below, for more information on what fiber content claims mean.
• Try brown rice or kasha from cracked wheat as an alternative to potatoes and pasta.
• Legumes such as canned baked beans or split pea or lentil soup make a great meatless meal.
Legumes are the matured, dried seeds of beans, peas and lentils. For easy preparation, buy
canned legumes instead of the dried form.
• Try adding chick-peas to salad, lentils to your favorite meat loaf, extra kidney beans to chili
and refried beans to tacos and burritos.
• Nuts and seeds are also good sources of fiber. These foods are also high in calories and fat,
so they may not be a good choice if you are trying to lose weight.
• See Appendix C for a list of recipes that are high and very high in fiber.

W H AT A R E T H E L E G U M E S ?
• Beans: black, white, kidney, lima, navy, garbanzo (chick-peas)
• Peas: yellow and green split peas
• Lentils: red and green lentils.

Label Watch—Fiber
By law, foods labeled as sources of fiber must meet these standards:
• Source of fiber—a serving of a food must contain 2 grams or more of fiber.
• High source of fiber—a serving must contain 4 grams or more of fiber.
• Very high source of fiber—a serving must contain 6 grams or more of fiber.
Since fiber is a positive feature of food a manufacturer may emphasize the fiber content by
making a nutrient claim on the package front. Be careful though, since some foods high in fiber
may also be high in fat. The healthiest sources of fiber are lower in fat too.

GUIDELINE #3: CHOOSE LOWER FAT MILK PRODUCTS, LEANER MEATS AND
FOODS PREPARED WITH LITTLE OR NO FAT
This guideline is aimed at reducing fat intake and is in keeping with the Canadian Cancer
Society’s advice to adopt a lower-fat diet.
Higher-fat diets have been associated with several cancers, including prostate, ovarian and
endometrial, but the suggested links between fat intake and breast and colorectal cancer are
very controversial at this time. It may be that higher-fat intakes are indirectly linked to higher
risks of cancer by contributing to higher energy (calorie) intakes and being overweight. Being
overweight and obesity are linked to various cancers, including endometrial cancer, breast
cancer in postmenopausal women and bowel cancer in men.

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What’s a Healthy Fat Intake?

The emphasis for reducing cancer risk is on eating less fat in total. For the average Canadian,
fat should provide 30% or less of the day’s calories.
In grams of fat, this means about:
• 90 grams of fat or less for a man age 24-49
• 65 grams of fat or less for a woman age 24-49
Since a healthy fat intake is based on your calorie needs, the amount of fat that is healthy for
you can vary with your age and activity.
Younger people and highly active adults who need more calories may be able to eat a little
more fat. Older adults and less active people whose daily calorie needs are below this average
should aim for a little less fat than is shown here.

Everyday Ways to Cut back on Fat

Most Canadians can reduce their fat intake to a healthy range by making a few changes in the
way they shop, cook and prepare foods. For the average man, age 24-49, a cut-back of 25 grams
of fat will bring fat intakes to healthy levels; for a woman of the same age, a cut-back of just
15 grams will do.
Use the Nutrition Facts box on package labels to compare products and make lower-fat
choices. It’s amazing how easy it is to cut fat from your daily diet. And when eating out at chain
restaurants, ask if there is a brochure giving the nutrient breakdown of the menu items offered.
Here are some examples of simple, everyday ways to cut back on total fat:

CURRENT PRACTICE ACTION

You drink 2 glasses of 2% milk a day (10 g fat).
A recipe for 12 muffins calls for 1/2 c/125mL butter or
margarine (96 g fat/recipe and 8 g fat/ muffin).
You buy lean meat, but you eat 6 ounces.
You drink only 2 cups of coffee a day, but you like double Switch from cream to 2% milk and cut out about 6 g of
cream in both.
Everyone at your house loves pizza and you order in
once a week.
You like a croissant sandwich for lunch.
Switch to 1% milk and cut out 4 g of fat.
Cut the fat in the recipe by just 2 tbsp/30mL and save
2 g of fat/muffin.
Reduce the portion size to the recommended 2-3 ounces
(50-100 g) and cut out about 9 g of fat for beef, pork and
lamb and about 5 g of fat for poultry.
fat. Think about what this means if you drink more than
2 cups of coffee a day!
Choose a vegetarian pizza with cheese instead of pizza
with “the works” and extra cheese, and cut out
approximately 13 g of fat for every 2 slices.
Choose almost any other bun and cut out at least 9 g of fat!

Shopping and cooking tips for lower-fat eating

• Use the lower fat recipes in this book and apply the ideas for lower-fat cooking to your
favourite recipes.
• Buy milk products with 2% or less milk fat (M.F.). The % fat is always on the label.
• Buy lower-fat cheeses (15-20% M.F. or less) for daily use and keep the richer cheeses (30%
M.F. or more) for special occasions.
• These days, most cuts of meat are quite lean but avoid the higher-fat processed meats such as
sausages, salami, bologna and wieners. Try to include more fish and legumes in your diet.
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• Buy fewer prepared foods that are fried or breaded. Check out the Nutrition Facts box on
food packages for the fat content and use this information to choose healthier foods.
• Reduce the amount of baked goods and snack items that you buy. Choose lower-fat cookies
such as arrowroot biscuits, social teas, gingersnaps or fig Newton-type cookies. Pretzels and
popcorn are lower-fat alternatives to chips, cheese-flavored snacks or corn chips.
• To sauté vegetables for making soups and stews, use a nonstick pan and reduce the fat called
for by half (1/2 tsp/5-10 mL will do). Add a few tablespoons of water, white wine or stock
and cook the vegetables slowly, covered, over low heat. This method brings out the flavors
and cooks the onions or other vegetables just as effectively as the traditional method.
• If oil (sesame and extra virgin olive are best) or butter is required for flavor in a stir-fry or
pasta sauce, measure a small amount and add it just before serving. Using nonstick or heavy
pans is one of the best ways to cut down on the amount of fat used without having food
burn or stick.
• Instead of vegetables with a cream sauce, serve a vegetable purée such as Parsnip Purée
(page 172) or make a creamy sauce using 2% milk instead of cream and half the usual
amount of butter or margarine.
• When cooking meats and poultry, drain fat during cooking. Make meat soups and stews a
day in advance and refrigerate overnight. Fat solidifies on top and can be easily lifted off.
• When roasting meat or chicken, use a rack in the roasting pan so that the meat will not be
sitting in fat.
• Reduce or omit oil in standard marinades. (See Marinated Leg of Lamb with Coriander,
page 110, or Marinated Flank Steak, page 98.)
• If you’re making muffins, cakes or other rich desserts, compare recipes for fat or oil content,
and choose the one with the lowest amount.
• Use dessert recipes calling for cocoa rather than chocolate, as long as the recipe with cocoa
doesn’t call for large amounts of fat.

GUIDELINE # 4: ACHIEVE AND MAINTAIN A HEALTHY BODY WEIGHT BY

ENJOYING REGULAR PHYSICAL ACTIVITY AND HEALTHY EATING
This guideline highlights the importance of a healthy weight to overall well-being. Long-term
studies show that overweight people are at greater risk for many diseases, including cancers of
the endometrium, breast (in postmenopausal women), gallbladder and bile duct.
Being overweight (BMI over 27) and obesity (BMI over 30) is reaching epidemic proportions
in Canada, with 57% of adult men and 41% of adult women being overweight or obese.3

What is a Healthy Weight?

A healthy body weight is a weight range (not one ideal weight) appropriate for a particular
height and body build. It is a weight at which you will:
• be at lower risk for weight-related health problems;
• feel healthy and energetic; and
• feel fit and flexible.
A healthy weight shouldn’t be confused with being pencil thin. Being too thin or constantly
trying to get thin using one diet after another is not healthy either––physically or emotionally.

3Macdonald, S.M., Reeder, B.A., Chen, Y., et al. “Obesity in Canada: a descriptive analysis.” Can. Med.

Assoc. J. 1997: 157 (1suppl): s3-s9.

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How healthy is your weight?

The healthiness of your weight is measured using the Body Mass Index, commonly known
as the BMI. The BMI is designed for people ages 20-65, not for use with babies, children,
adolescents, pregnant or nursing women, older adults or highly muscular people. To find out
what your BMI is and to help you establish a realistic healthy weight range for yourself, turn
to Appendix A.

Losing Weight Successfully

There is no magic way to lose weight. If there were, this nation wouldn’t have the weight problem
it does and all the quick-weight-loss schemes would be out of business. What seems to work best
in the long run is a combination of daily physical activity and lower-calorie healthy eating.

Becoming More Physically Active

There are many weight experts who believe that people become overweight not from over-
eating but from lack of physical activity. The advantages of being more physically active go
beyond weight control alone. You’ll feel better, stronger, less stressed and more energetic, and
enjoy better heart health and a reduced risk of several cancers including colorectal, breast
and possibly prostate.

H O W D O Y O U B E C O M E M O R E P H Y S I C A L LY A C T I V E ?
Canada’s Physical Activity Guide to Healthy Active Living from Health Canada says that to stay healthy and improve
health you need to accumulate at least 60 minutes a day of light physical activity, such as walking or gardening. You
don’t have to do 60 minutes at once—10-minute periods of activity can be added up throughout the day.
As you progress to moderate activities such as brisk walking or biking, 30-60 minutes is sufficient and with vigorous
activities such as jogging or aerobics, 20-30 minutes will do.
The type of physical activity should vary throughout the week:
• Participate in endurance activities such as walking or cycling 4-7 times a week for the health of heart, lungs and
circulatory system.
• Aim for flexibility activities such as yard work, T’ai Chi or yoga 4-7 times a week to keep muscles relaxed and joints mobile.
• Work on strength activities such as heavy yard work or weight training routines 2-4 times a week to keep muscles
strong and bones healthy.

Great ways to become more physically active:

• Garden • Go for a hike
• Join the kids for basketball • Kick a soccer ball around
• Play Frisbee • Ride your bike
• Run with the dog • Skate
• Snowshoe • Swim
• Walk...every day!

Tips to Help You Be Successful

• Make an exercise plan outlining what you want to do and when you’re going to do it. Put it
on paper. Make up a progress chart to keep yourself on track.
• Choose activities you like to do and can do comfortably. Signing up for an advanced aerobics
class when you haven’t exercised in years can be very frustrating and discouraging. If you’re
overweight, try walking to start off. Incorporate physical activity into your daily routine.
Walk on your lunch hour; swim if you’re near a pool; join a walk program in the local mall;
attend an aerobics class that you can catch on the way home from work.
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• Join up with a friend if it’s helpful and more fun. But don’t allow your activity time to
become totally dependent on someone else’s schedule. Your goal is to be more physically
active every day, whether or not you have a friend along.

Lower-Calorie Healthy Eating for Weight Loss

• Follow the basic principles of healthy eating described in these introductory pages, giving
emphasis to lower-calorie and lower-fat choices. Canada’s Food Guide to Healthy Eating can
give you guidance on the number and size of servings to eat.
• Watch portion sizes—big bagels, oversized muffins and super-size fries and beverages make it
easy to over-eat without realising it.
• Eat when you’re hungry but stop before becoming too full. Fruit, lower-fat yogurt or a light
hot chocolate are good choices for snacks between meals.
• Avoid the high-calorie, high-fat snack foods such as chips, cookies and snacking crackers.
• Track what you eat—weighing and measuring servings to make sure your portions are in line
with Canada’s Food Guide recommendations. Research shows that people almost always
underestimate what they eat.
• Use the Nutrition Facts box on package labels to compare foods and choose items that are
lower in calories and fat.

GUIDELINE #5: LIMIT SALT, ALCOHOL AND CAFFEINE

This guideline advises a moderate intake of salt, alcohol and caffeine because excessive use of
any of these substances is not healthy.

Salt
Salt is a major source of sodium, a mineral linked to high blood pressure in some people. There
is also evidence linking a very high intake of salt with stomach cancer. However, this finding
relates mostly to people who eat a lot of salt-preserved foods such as salted cod or pork. The
salt intake of the average Canadian is unlikely to be a risk factor for stomach cancer.
For all-round good health consider these tips for keeping your salt intake in check:
• Use pepper, hot pepper sauces, flavored vinegars, herbs and spices to flavor foods instead of
reaching for the salt shaker.
• Remove the salt shaker from the table, but leave the pepper handy for a final touch of flavor.
• Use either half or none of the amount of salt called for in recipes.
• Cook from scratch as much as possible. Convenience items such as casseroles and dinner helper
mixes, rice mixes, many frozen meals, canned foods and entrées are typically high in salt.
• Avoid eating a lot of salty snack foods and salted crackers.
• Avoid eating frequently at fast-food restaurants. Fast food is notoriously high in salt, even
the items that are fat- and calorie-reduced.

Alcohol
Most people know that alcohol in excess is not good for their health. Alcohol is known to
damage the liver, lead to problems of the nervous system, promote high blood pressure and
increase the risk of developing certain cancers. Of the dietary factors linked to an increased
risk of cancer, the evidence is strongest for alcohol. Alcohol in large amounts increases the risk
of breast cancer and cancers of the mouth, larynx, throat and esophagus. The risks linked to
alcohol intake are sometimes greater in people who also smoke.

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If you choose to drink alcohol, drink in moderation. Low-risk drinking guidelines4 advise:
• no more than 2 standard drinks on any day; and
• limit weekly intake to 14 or fewer if you are a man, and 9 or fewer if you are a woman.
A standard drink is:
• 12 oz/341 mL or one bottle of beer (5% alcohol);
• 4-5 oz/141 mL wine (12% alcohol); or
• 1 1/2oz/45mL spirits (40% alcohol).

Caffeine
Caffeine may bring on anxiety and irritability and keep you awake at night but there is no
evidence that it causes serious harm in the amounts currently consumed.
Methylene chloride, a solvent commonly used to remove the caffeine from coffee and tea, has
been the focus of ongoing safety concerns. Only small traces of methylene chloride, if any at
all, are detected in decaffeinated beverages. These trace levels are considered harmless. A
process that uses water to remove caffeine is growing in popularity, and products decaffeinated
in this way are widely available.

Cancer Issues In the News

YOUR DIET: KNOW THE RISKS
Consumer polls show that the public is very concerned about the health effects of food additives,
agricultural chemicals and environmental pollutants that affect the food chain. However, cancer
experts maintain that concern about “chemicals” is not proportional to the actual risk. It is the
more common aspects of a person’s diet and lifestyle that pose the greatest cancer risks, including:
• not enough vegetables, fruit, whole grains and legumes;
• too much dietary fat;
• too much alcohol;
• too many calories, leading to obesity; and
• lack of physical activity.
Health-related reports appear almost daily in the media; it’s difficult sometimes to keep them
all in perspective. To help you deal with these “overdoses of information,” remember the
following points.

Don’t believe everything you read (or hear)!

The media like to be the first to report “new findings.” Unfortunately, these reports can create
false hopes or unfounded fears. Some key questions to ask yourself about these reports are:
• Do these “new findings” come from only one study? It usually takes many studies and years
of research before definite conclusions can be drawn.
• If there were other studies done, what did they conclude?
• Are recognized health organizations such as the Canadian Cancer Society issuing statements
supporting the findings?

4Centre for Addiction and Mental Health, 33 Russell St. Toronto, Canada, M5S 2S1. Endorsed by

The College of Family Physicians of Canada and The Canadian Centre on Substance Abuse.
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Life is a risky business

This introduction has suggested many positive strategies for reducing the risk of cancer. No
food or habit can be described as “no risk” or “zero risk.” That’s because there is no such
thing as “no risk,” just as there is no such thing as “absolute safety.”
In truth, our food supply contains potential threats to our health. Many exist as natural
components in food; others come from additives or environmental pollutants. But our food is
also full of anticancer agents and protective factors. More research will help clarify these
issues. In the meantime, take action on the dietary factors that we know now will have the
most potential to pay off in better health!

The dose makes the poison

There is a saying in science that the dose makes the poison: most things are safe in small
amounts but can be harmful in larger amounts. Take vitamins, minerals and dietary fat, for
example. All are absolutely essential to life in small amounts but pose a risk to health in larger
amounts. The same goes for toxic substances in food, whether they occur naturally, are added
in the manufacturing process or are a result of contamination. The tiny amounts normally
found in food are harmless, although in large amounts they may be quite harmful.

COMMON Q & AS
A RE ORGANIC FOODS ANY HEALTHIER ?
Organic food production may be protective of the environment, but there’s not much of a
nutritional advantage for you. Organic meats are not lower in fat or necessarily lower in
chemical residues. Tests of Canadian meat show that both organic and non-organic meats are
free of chemical residues. Organically grown produce is the same as non-organic produce in
both fiber and vitamin content; both types of produce are exposed to similar environmental
pollutants and both contain natural toxic substances such as nitrates. When pesticide residues
have been detectable on non-organically grown foods, the amounts have been very small.

W ORRIED ABOUT PESTICIDES ON FRUIT AND VEGETABLES ?

Like the natural toxic substances in food, traces of pesticides are not considered a health risk.
Canadian authorities spot-check all imported and locally grown produce for pesticide
residues. Typically, less than 2% of fresh produce is found to contain residue levels in excess
of acceptable limits.
To ensure clean, healthy produce:
• Wash all fresh fruit and vegetables under clean, running tap water. Washing with soap is not
needed.
• Throw away outer leaves of cabbages and lettuces.
• Peel fruit and vegetables that have inedible skins.
• Scrub edible skins such as potatoes and carrots to clean well.

D O NITRITE - CURED FOODS INCREASE CANCER RISK ?

The consumption of nitrite-cured foods may increase the risk of stomach cancer for people in
some countries, but is not a high-risk factor for Canadians. In Canada, very small amounts of
nitrites are used in the preservation of some meats (ham, bacon and luncheon and deli meats)
to prevent botulism, a deadly form of food poisoning. In addition, Canadian nitrite-cured
meats usually contain vitamin C or erythrobate, a form of vitamin C. Vitamin C is known to
block the conversion of nitrite to nitrosamines, the chemical that is actually associated with the

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increased cancer risk. You can lower any risk associated with these foods by eating plenty of
fruit and vegetables rich in vitamin C. Aside from the nitrites, the high fat content of meats
such as bacon, salami, sausages and bologna is reason enough to cut down on the consumption
of these foods.

I S IT SAFE TO BARBECUE ?
Yes it is, provided you follow these sensible tips:
• Variety, as promoted in these healthy eating guidelines, applies to how you prepare foods
too. All forms of high-temperature cooking pose some cancer risk. Barbecuing, pan-frying,
broiling and roasting at high temperatures are fine on occasion––but not every day. Cook
meat more safely by braising, simmering and roasting at low temperatures.
• Choose the leanest of meats, fish and poultry to barbecue. This will reduce exposure to
cancer-causing chemicals that are in the smoke created by burning fat. Raise the grill as far
from the coals as possible or cook at medium temperature to discourage flare-ups and
smoking. For foods that require a longer cooking time, you can reduce the amount of time
that foods are in contact with heat by either precooking in a microwave or wrapping food in
foil for most of the grilling time.
• Browning or charring of foods on the barbecue, in a frying pan or in the oven should be
avoided. Crispy surfaces will be loaded with substances called polycyclic aromatic
hydrocarbons or PAHs. These are the cancer-causing chemicals associated with high-
temperature cooking methods.

W HAT ABOUT SMOKED FOODS ?

Foods such as ham and salmon that are preserved by real wood smoking carry a risk similar to
that of barbecued foods. Canadians who eat a lot of real smoked foods are at a higher risk for
cancer. This advice does not apply to so-called smoked foods that are flavored with liquid
smoke. Liquid smoke does not contain PAHs and appears to pose no health risk.

D O FOOD ADDITIVES CAUSE CANCER ?

It is very unlikely. Food additives are subjected to safety testing before they are even considered
for approval by Health Canada. Once approved and in use, food additives are continuously
monitored and reviewed for adverse reactions and hazards. If at any time the safety of a food
additive is shown to be harmful, the additive is removed from the market.

I SN ’ T OUR WATER FILLED WITH CANCER - CAUSING CHEMICALS ?

The majority of scientists involved in monitoring water quality feel that our water poses no
risk to health at this time. However, these same scientists urge Canadians to watch for news
regarding continuing safety of drinking water. Public water supplies aren’t as pure as they once
were. Environmental pollutants are showing up in water tests, although the dangers and long-
term effects of these chemicals are not yet clear. Fear about the safety of tap water has driven
many people to turn to bottled water or water filtering systems in the belief that these are safer
water sources. But these alternatives aren’t necessarily safer, say health authorities. Bottled
water, which does not fall under any regulatory guidelines, is only as good as the ground that it
comes from. In some tests, bottled water has been found to contain undesirable components
that are different but just as plentiful as those in municipal tap water. Home water treatment
devices are not risk-free either. Some can’t even remove the chemicals that pose a potential
threat. And dirty filters can release previously removed chemicals back into the water or
expose the water to bacterial contamination.

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The bottom line? If you have concerns about potential bacterial contamination of the water
supply, contact your local Public Health Department. It is responsible for issuing statements
about local water. Unless you are advised by public health officials to avoid the municipal
water supply, it is probably a safe beverage.

There you have it: answers to common questions about food and the risk of cancer. As issues
come and go in the media, remember that a sensible approach to healthy eating is one of
your best defenses against cancer. Canada’s Guidelines for Healthy Eating will help you on your
way to a healthier pattern of eating and living.

For more information on nutrition, healthy eating and cooking, contact a dietitian or
nutritionist working in:
• the local public health department;
• a community health center;
• a local hospital or cancer clinic;
• a provincial ministry of health or social services;
• the Canadian Cancer Society (1-888-939-3333; www.cancer.ca); or
• other health organizations such as the Heart and Stroke Foundation
(www.heartandstroke.ca) or the Canadian Diabetes Association (www.diabetes.ca).

Planning for Healthy Eating

It is one thing to understand the importance of healthy eating but another challenge altogether
to make healthy eating happen in your life. The most noble of intentions are quickly dashed
when you arrive home from work pooped at 7:00 PM, and no one feels like cooking and there
is no food for a throw-together meal.
If you’re serious about healthy eating, a little menu planning in advance goes a long way to
keep your good intentions on track. It may sound a little tedious but it takes about 15 minutes
maximum to map out your meals for a week. Once you’ve got your meals planned, shopping
and food preparation is much easier and you always have what you need on hand. The only
time you’ll need to order pizza or Chinese food is when you really want it!
Here are the basics for menu planning:
• Plan your menus using Canada’s Food Guide to Healthy Eating, which gives you an idea of
what foods and how much of each food you need each day. If you don’t have a copy of the
Food Guide, call your local Cancer Society Office or local health unit for a free copy. You
can also view it or download it from Health Canada’s web site at www.hc-sc.gc.ca.
• In short what you’re aiming for each day is:
• 5-12 servings of grain products
• 5-10 servings of vegetables and fruit
• 2-4 servings of milk products
• 2-3 servings of meat and alternatives
Whether you choose the number of servings in the lower, middle or upper range of the group
depends on your age, life stage, gender (in the case of milk products) and how many calories
you need. Most women and children have lower calorie needs than teen boys and men, and
so need fewer servings of most foods, with the exception of milk products.
• For menu planning, the servings from each group are spread throughout the course of the
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day as shown in the menu planning chart (pages 16–17). You can either photo enlarge this
chart with a copier or replicate it by hand to use in your own planning. All you have to do is
fill in what foods your family is going to eat for each day of the week.
• From this weekly menu, prepare a grocery list. Shop once and be done with it!
Menu planning for a day or the week is the big picture. On pages 16–17, Anne shows you
how a few meals shape up from a nutrient perspective. With the sample menus provided, you
will see where the fat and fiber in a meal comes from.

Shopping for Healthy Eating–Nutrition Labeling

SHOPPING FOR HEALTHY FOOD IS GETTING EASIER ALL THE TIME
As this cookbook goes to press, the federal government is about to usher in new nutrition
labeling regulations that will help consumers choose foods that meet their needs for healthy
eating. The new regulations will make Canadian nutrition labels look more like US food labels.
Some of the key features of nutrition labeling are:
• Nutrition labeling will be mandatory (it was voluntary) on most prepackaged foods. Foods
exempt from labeling include: vegetables and fruit, fresh meats, deli counter meats and
cheeses, restaurant foods and foods made and sold in small shops such as bakeries.
• Nutrition information will be presented in a box called Nutrition Facts. There are three
formats for the box but they are similar enough that it will be easy to compare the nutrition
contents of one product with another.
• Calories plus the content of 13 other nutrients must be presented in the Nutrition Facts box
in a standard way.
Nutrition Facts
Per 1 cup (264g)
Amount % Daily Value

Calories 260
Fat 13g 20%
Saturated Fat 3g
25%
+ Trans Fat 2g
Cholesterol 30mg
Sodium 660mg 28%
Carbohydrate 31g 10%
Fibre 0g 0%
Sugars 5g
Protein 5g
Vitamin A 4% • Vitamin C 2%
Calcium 15% • Iron 4%

• Serving sizes for a food category will be set, making serving sizes realistic and allowing for an
easier comparison between products.
• A new feature of the Nutrition Label will be the % Daily Value of the nutrients. This
indicates what percentage of the recommended intake for a given nutrient you’re getting
when you eat a serving of that food. The % Daily Value tells you if you’re getting a lot or
just a little of a nutrient.
• Nutrient content claims such as “low in energy” (energy means calories), “low in fat” or
“high source of fiber” will be strictly defined so you can be assured that the claim always
means the same thing. For instance, a “low in fat” claim on a label will always mean that a
serving contains 3 grams or less of fat. If a product claims that it is a “very high source of
fiber,” you will be assured that a serving of that food provides 6 grams or more of fiber.
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Planning for Healthy Eating Week:_________________________

MEALS Sunday Monday

Legend: GP – Grain Products V&F – Vegetables & Fruit
MP – Milk Products M&A – Meat & Alternatives
BREAKFAST PATTERN
1-3+ servings GP
1-3+ servings V&F
1 serving MP
1 serving M&A
Sample Menu for a Woman*:
1/2 c/125 mL juice (1 V&F)
1 c/250 mL ready-to-eat oat bran cereal (1 GP) with 1/4 c/50mL with
chopped apricots (1 V&F)
1/2 c/125 mL milk (1/2 MP)
*The number of servings chosen depends on the age, sex, activity level of the person
but the pattern is the same for everyone.

LUNCH PATTERN
2-3+ servings GP
2-3+ servings V&F
1 serving MP
1 serving M&A
Sample Menu for a Woman:
Tuna sandwich on whole wheat (1 M&A; 2 GP); Small salad (1 V&F)
Carton of 1% Milk (1 MP)
Pear (1 V&F)
DINNER PATTERN
2-3+ servings GP
2-3+ servings V&F
1 serving MP
1 serving M&A
Sample Menu:
Glass of tomato juice (1 V&F); 1 c/250mL pasta with roasted chicken
breast (2 GP; 1 M&A); 1/2 c/125 mL peas & carrots (1 V&F);
1 c/250 mL 1% milk (1 MP)
SNACKS
1 serving V&F
1 serving MP
Sample Snacks:
Banana or apple (1 V&F)
Lower-fat yogurt cup (1 MP)
(if not used for a snack, the yogurt should be taken at mealtime so
that at least 3 full servings of MP are obtained)

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Tuesday Wednesday Thursday Friday Saturday

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• For the first time ever in Canada, some food labels may make health claims linking the food
to the reduction in risk of a disease. The only claim related to cancer risk that will be
allowed on the labels of vegetables, fruit and their juices is: “A healthy diet rich in a variety
of fruit and vegetables may help reduce the risk of some types of cancer.”
Even though nutrition labels provide us with important information on most packaged foods,
don’t forget to eat healthy but unlabeled foods like fresh produce!

Eating Out
Most Canadians like to eat out, and Canada’s Guidelines for Healthy Eating are meant to be
flexible to accommodate this option. If menu items are chosen carefully, eating out can be part
of a healthy eating pattern and a healthy lifestyle!
Here are examples of simple choices that you can make to avoid some of the pitfalls of
eating out:
• Ask for whole-grain bread or buns and go easy on or omit the butter or margarine.
• Order a broth- or milk-based soup rather than a cream-based one. Go for the vegetable,
bean or split pea soups for extra nutrition.
• Choose foods that have been broiled, steamed, poached, roasted or grilled. Look for foods
served in their own juices or in tomato or wine sauces rather than rich sauces and gravies.
Feel free to ask your server how foods have been prepared and if you can have the toppings
or gravy “on the side.”
• Trim visible fat from meats. If you order chicken, remove the skin before eating.
• Choose a plain hamburger; skip the cheese and bacon.
• Ask for your sandwich to be made without butter or mayonnaise. Mustard and vegetable
toppings can provide added moisture.
• Ask if lower-fat dressings are offered—many restaurants provide lower-fat dressings or a
lemon wedge as a substitute. Or, ask that the salad be tossed with just a small amount of
dressing or that the dressing be served on the side so you can control how much you use.
• At a salad bar, add extra veggies, particularly dark green leafy or orange vegetables, kidney
beans or chick-peas.
• Choose rice, baked potato or salad instead of French fries. Go easy on the toppings for
baked potatoes. Ask your server for salsa or lower-fat sour cream as a potato topping.
• Consider vegetarian dishes made with legumes, vegetables or whole grains.
• When choosing pasta dishes, avoid sauces made primarily with cream, oil or butter. Instead,
choose tomato- or wine-based sauces.
• Having dessert? Have fresh fruit or consider frozen yogurt, sherbet or sorbet. These frozen
desserts are usually much lower in fat than ice cream.
• Ask for milk instead of cream in your tea or coffee.
• Some “fast-food” choices to make:
• lower-fat bran muffins
• submarine sandwich without the dressing, butter or regular mayonnaise
• grilled chicken sandwiches
• rotisserie chicken without the skin
• chili

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Putting Healthy Meals Together

All the recipes in this book have been chosen on the basis of good taste and good health. They
are high in fiber, lower in fat, rich in vitamins and minerals and emphasize fruit and vegetables,
whole-grain products, fish and the lean kinds and cuts of meat. Sugar and salt have been kept
to a minimum. Some of the recipes are classic favorites, which you will recognize, adapted to
reflect the goals of Canada’s Guidelines for Healthy Eating.
Use the recipes for everyday meals or for entertaining. Suggested menus are included
throughout the book and are listed in the index.
To help you plan some meals, each recipe gives you the number of calories and grams of fat
per serving, as well as fiber, vitamin and mineral ratings. Remember the daily
recommendations:
• 25 to 35 grams of fiber; and
• about 90 grams of fat for a man and 65 grams for a woman.

To see if you need to adjust your eating habits, keep track of your diet for several days. Figure
out the amount of fat and fiber you are eating, and whether you are keeping within the
guidelines given here.
Once you are familiar with which foods are high in fat and fiber and which are low, you can
plan your menus accordingly. For example, if you have a meal with a rich dessert, compensate
by choosing other foods low in fat for the rest of the menu: use low-fat salad dressing and
broiled chicken instead of a creamy dressing and fried steak. If you aren’t getting enough fiber,
add a bran muffin, fresh fruit, beans (legumes) or raw vegetables to your diet.
Once you get used to your new way of eating, you will be able to estimate how you are doing
without a lot of calculating.
These menus are relatively low in calories and fat. To suit higher calorie needs, serve larger
portions and add milk, breads or snacks.
Please note that children need more fat than adults to help them grow and develop properly.
This means children can have higher-fat, nutritious snacks such as peanut butter, cheese and ice
cream. Infants need about 50% of their calories from fat (in either breast milk or formula).
This amount decreases gradually until they reach their full adult height in late adolescence, and
from that point, like adults, they should get no more than 30% of their calories from fat.

PER SERVING
Grams Grams % Calories
Everyday Family Meals Fiber Fat Calories from Fat
Breakfast
Orange juice (1/2 cup/125 mL) .4 .1 54
Raisin-Bran Cereal with
fresh strawberries (1/2 cup/125 mL) 5.7 .7 141
Refrigerator Applesauce-Spice Bran Muffin
(1 med.) (page 178) 5.2 6.1 206
Jam or jelly (1 tsp/5 mL) .1 0 19
Milk (skim, 1 cup/250 mL) 0 .4 85

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PER SERVING
Grams Grams % Calories
Everyday Family Meals Fiber Fat Calories from Fat
Lunch
Bermuda Bean Salad (page 74) 6.1 2.1 148
Cream of Broccoli Soup (page 40) 1.4 1.9 87
Whole-wheat bread (1 slice) 2.7 .7 68
1 tsp. (5 mL) butter or margarine 0 3.7 33
Milk (skim, 1 cup/250 mL) 0 .4 85
Banana (1) 2 .6 106
Dinner
Triple Cheese Lasagna (page 134) 3.2 9.4 323
1 slice French bread .4 .7 72
1 tsp. (5 mL) butter or margarine 0 3.7 33
Green salad with 1 tbsp (15 mL)
low-calorie dressing. .6 .4 15
Iced chocolate cake 1 11.3 312
Totals with skim milk 26.8 42.4 1786 21.4%
Totals with 2% milk 26.8 50.9 1858 24.6%
Totals with whole milk 26.8 57.8 1916 27.1%
Totals with 2% milk plus 1 tbsp (15 mL) butter
or margarine 26.8 62.3 1959 28.6%
Totals with whole milk plus 1 tbsp (15 mL) butter
or margarine 26.8 69.2 2017 30.9%

Breakfast
Stewed prunes (3) 3.7 .1 61
Corn Flakes (1 1/4 cups/300 mL) .7 .1 106
Boiled egg (1) 0 5 74
Slice whole-wheat toast (1) 2.7 .7 69
Butter (1 tsp/5 mL) 0 3.7 33
Milk (skim, 1 cup/250 mL) 0 .4 85
Lunch
Chicken sandwich on whole-wheat (2) with lettuce and 5.4 3 151
light mayonnaise (1 tsp/5 mL)
Celery sticks (1/2 cup/125 mL) .9 .1 10
Tangerine (1) .8 .2 37

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PER SERVING
Grams Grams % Calories
Everyday Family Meals Fiber Fat Calories from Fat
Oatmeal Raisin cookies (2) (page 186) 2.1 6 189
Milk (skim, 1 cup/250 mL) 0 .4 85
Dinner
Old-Fashioned Meatloaf (page 100) 3.6 11.4 238
Baked potato (1 med.) 3.2 .1 155
No-fat sour cream (1 tbsp/15 mL) 0 0 9
Steamed Brussels sprouts (1/2 cup/125 mL) 2.1 .2 19
Lemon-Ginger Carrots (page 159) (1/2 cup/125 mL) 2 2.1 56
Pear Crisp with Ginger (page 212) 4.7 4.6 255
Totals with skim milk 31.9 40.2 1724 21%
Totals with 2% milk 31.9 48.7 1796 24.4%
Totals with whole milk 31.9 55.6 1854 27%
Totals with 2% milk plus 1 tbsp (15 mL) butter 31.9 60.1 1897 28.5%
or margarine
Totals with whole milk plus 1 tbsp (15 mL) butter 31.9 67.0 1955 30.8%
or margarine

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About the Nutrient Analysis

Each of the recipes has a helpful nutrient analysis summarizing calories, protein, carbohydrate,
fat, dietary fiber and sodium per serving. Saturated fat and cholesterol are also displayed to
assist those with specific dietary needs. Nutrient values are rounded to the nearest whole
number. Non-zero values less than 0.5 appear as “trace.”
On some recipes you will also see nutrition bonus information: vitamin A (which includes
beta carotene), vitamin C, calcium, iron and folacin are noted when a recipe is a high or very
high source of these nutrients.
According to the criteria for food labeling (Guide to Food Labeling and Advertising, Agriculture
and Agri-Food Canada, March 1996), a serving supplying 15% of the Recommended Daily
Intake (RDI) of a vitamin or mineral (30% for vitamin C) is described as a high source and one
supplying 25% of the RDI (50% for vitamin C) is described as a very high source. A serving
containing 4 grams of dietary fiber is described as a high source and one containing 6 grams of
dietary fiber as a very high source.
Nutrient analysis of the recipes was performed by Info Access (1988) Inc., Don Mills,
Ontario, using the Nutritional Accounting component of the CBORD Menu Management
System. The nutrient database was the 1991 Canadian Nutrient File, supplemented when
necessary with documented data from reliable sources.
The nutrient analysis was based on imperial weights and measures and the first ingredient
listed when there was a choice. Unless otherwise stated, the recipes were analyzed using
canola oil, 1% milk, 2% yogurt, 2% cottage cheese, light mayonnaise, regular sour cream and
canned chicken broth. Salt was included only when a specific quantity was given. Calculations
of meat and poultry recipes, including those where fat and skin were not removed before
cooking, assumed that only the lean portion was eaten. Optional ingredients and garnishes in
unspecified amounts were not included.

Daily Total Protein, Fat and Carbohydrate Intake (based on 15% of calories from protein,
30% of calories from fat and 55% of calories from carbohydrate) according to Nutrition
Recommendations for Canadians, Health and Welfare Canada, 1990.

calorie intake grams protein per day grams fat per day grams carbohydrate per
day
1200 45 40 165
1500 56 50 206
1800 68 60 248
2100 79 70 289
2300 86 77 316
2600 98 87 357
2900 109 97 399
3200 120 107 440

22
Recipes
Appetizers
S
CRUMPTIOUS SNACKS AND COCKTAIL PARTY TIDBITS are irresistible and first courses
are often the most innovative and interesting part of a meal. What’s more, they can
add valuable nutrients to your diet. But beware, they can also be nutritional hazards.
Pâtés, peanuts, potato chips, savory-filled pastries and mayonnaise-based dips are high in
fat and should be occasional choices. Instead, choose crudités (raw vegetables, higher in
fiber and vitamins) with a yogurt- or low-fat sour-cream-based dip, or savories with a bread
casing (lower in fat than pastry cases). Appetizers such as Salmon Mousse with Dill or
Teriyaki Beef Rumaki will be favorites with any crowd and are also low in fat. The recipes in
this section of the book will help you plan menus for entertaining that are low in fat and
calories, yet high in flavor.
Appetizer courses in restaurants can be wonderfully appealing and nutritious. Because
some restaurant entrées are very large, appetizers are often just the right size to substitute
for a main course.

M AKE A HEAD Teriyaki Shrimp Wrapped with

Cook shrimp in marinade (don’t
drain); cover and refrigerate for up
to one day. Assembled appetizers
can be covered and refrigerated for
up to three hours before serving.
Snow Peas
This colorful, delicious hors d’oeuvre is very easy to prepare.
Stick the toothpicks holding these tasty bites into a
cauliflower for a novel presentation. Serve any remaining
snow peas with a dip or spread, or split them down the center
and fill with light sour cream mixed with fresh chopped basil
or dill.

1 lb large raw shrimp (about 18) 500 g

2 tbsp soy sauce 25 mL
2 tbsp sherry 25 mL
1 tbsp sesame oil 15 mL
1 tbsp grated fresh gingerroot 15 mL
2 tsp granulated sugar 10 mL
4 oz snow peas 125 g

Remove shell and black intestinal vein from each shrimp;

place shrimp in bowl.
Snow peas are a good source of Combine soy sauce, sherry, oil, gingerroot and sugar,
vitamin C and a source of folate and mixing well. Pour over shrimp; cover and refrigerate for
vitamin B6. 1 hour.

24
 APPETIZERS

PER PIECE: Transfer shrimp and marinade to nonstick skillet; cook over
30 calories medium-high heat for 3 to 5 minutes or until shrimp are pink
4 g protein and opaque. Let cool.
1 g total fat
Trim snow peas and blanch in boiling water for 2 minutes
trace saturated fat
29 mg cholesterol or just until pliable. Drain and plunge into bowl of ice water
1 g carbohydrate to set color and prevent further cooking. Drain.
trace dietary fiber Wrap 1 snow pea around each shrimp; secure with
90 mg sodium toothpick. Arrange on serving platter; cover and refrigerate
until serving time.
Makes about 18 pieces.

M AKE A HEAD Crab-Stuffed Mini-Pitas

Filling can be prepared up to six
hours in advance. Assembled
appetizers can be covered and
refrigerated for up to two hours
before serving.
Silver-dollar-size pita bread rounds provide quick and easy
containers for countless fillings. The packaged varieties are
available in the bread sections of some supermarkets and
specialty stores. Choose the whole-wheat ones for more flavor
and fiber.

Variations 1 pkg (7 oz/200 g) whole-wheat mini-pitas 1

• Use mini pita rounds to hold many of 8 oz crabmeat (canned, fresh or frozen) 250 g
the salads in the salad section of this 1/2 cup Parsley Dressing* (page 81) 125 mL
book.
• Line pita with leaf lettuce and fill 2 tbsp minced green onion 25 mL
with a spoonful of Hummus 1/2 tsp fresh lemon juice 2 mL
(page 34).
Salt, pepper and hot pepper sauce
• Substitute cooked or canned salmon,
shrimp or tuna fish for crab. Leaf lettuce
• Line pita with lettuce and fill with
Roasted Eggplant and Tomato Spread
Cut pita breads in half. Drain crabmeat thoroughly. In bowl,
(page 33) or Spinach Dip (page 30) or
Tomato Raita (page 65). combine crabmeat, Parsley Dressing, onion and lemon juice;
season with salt, pepper and hot pepper sauce to taste, mixing
lightly. (Add more Parsley Dressing to taste.)
Line pita bread pockets with lettuce. Spoon in crabmeat
mixture. Refrigerate until needed.
Makes 40 pieces.
PER SERVING:
*Make the full recipe of Parsley Dressing and use the rest of it as a dip––
22 calories
2 g protein it’s delicious!
trace total fat
trace saturated fat
3 mg cholesterol
3 g carbohydrate
trace dietary fiber
81 mg sodium

25
APPETIZERS

M AKE A HEAD Crab-Cucumber Rounds

Rounds can be covered and
refrigerated for up to two hours
before serving.
Crisp cucumber slices, instead of pastry or bread, make
refreshing low-calorie, low-fat canapé bases. Since such a
small amount of sour cream is needed, use no-fat, light or
regular.

1 seedless English cucumber 1

1 can (6 oz/170 g) crabmeat* 1
2 tbsp sour cream or light cream cheese 25 mL
2 tbsp chopped fresh chives or green onion 25 mL
Salt, pepper and hot pepper sauce
Paprika

Run tines of fork lengthwise along cucumber to make

decorative edge; cut into slices 1/4 inch (5 mm) thick.
Drain crabmeat thoroughly. In bowl, mix crab, sour cream,
chives; season with salt, pepper and hot pepper sauce to taste.
Add more sour cream if necessary to hold mixture together.
Place small spoonful of crab mixture onto each cucumber
slice. Sprinkle with paprika.
Makes about 36 pieces.
*Imitation crabmeat also works well in this recipe. Chop crabmeat and mix
with 2 tbsp/25 mL sour cream and an equal amount of light cream cheese.

Hidden Fat in Foods

Diet Hint
R E D U C I N G FAT C O N T E N T I N We all know that foods such as mayonnaise, whipped
HORS D’OEUVRES cream and Cheddar cheese are high in fat. Here are some
• Instead of pastry cases, use bread other foods that are also deceptively high in fat.
cases (see Stuffed Mushroom
Croustades, page 27) or whole-wheat Grams fat/serving
mini-pita rounds. Peanuts, dry roasted (1/2 cup/125 mL) 37
• To hold fillings, use hollowed-out Ice-cream bar, chocolate-coated (Haagen Dazs) (88 mL) 22
cherry tomatoes, canned lichees and Cheese scone or biscuit (4 oz/125 g) 21
cucumber slices. Potato chips (1 small bag/55 g) 19
• Avoid pâtés and mayonnaise-based Eggnog, nonalcoholic (1 cup/250 mL) 19
dressings. Tortilla corn chips (1 small bag/70 g) 18
Peanut butter (2 tbsp/25 mL) 16
Half an avocado 15
PER ROUND: Muffin (commercial, avg. 120 g) 12
5 calories Chocolate bar (2 oz/56 g) 11
1 g protein Croissant (Sara Lee, frozen) 11
trace total fat Olives, green (8 medium) 8
trace saturated fat Popcorn with butter (2 cups/500 mL) 8
2 mg cholesterol Pâté (2 tbsp/25 mL) 7
trace carbohydrate Chocolate chip cookies (3 small) 7
trace dietary fiber French-fried potatoes (10 pieces/35 g) 6
26 mg sodium Olives, ripe (6 medium) 3

26
 APPETIZERS

M AKE A HEAD
Bread croustades can be stored
in covered container for up to one
week. Stuffed mushrooms can be
covered and refrigerated up to
one day.
Stuffed Mushroom Croustades
These mushroom appetizers are so delicious, they’ll just
disappear from the plate. I first tasted them at Toronto
caterer Alison Cummings’ home. To keep the fat as low as
possible, I reduced the butter and used lower-fat cheese.
Other savory fillings are also wonderful nestled in the
croustade cases, which are much lower in fat and calories
than pastry.

36 thin slices whole-wheat bread 36

36 medium-size mushrooms 36
1 cup fresh whole-wheat bread crumbs 250 mL
1 large clove garlic, chopped 1
1/4 cup chopped fresh parsley leaves 50 mL
Salt and pepper
4 tsp butter, melted, or olive oil 20 mL
1/2 cup shredded part-skim mozzarella cheese 125 mL

Using 2 1/2-inch (6 cm) cookie cutter or glass, cut out 36

rounds of bread. Press each into small muffin cups. Bake in
300˚F (150˚C) oven for 20 to 25 minutes or until light brown.
Let cool.
Wash mushrooms and dry with paper towels; remove stems
(use in soups).
In food processor or bowl, combine bread crumbs, garlic,
parsley, and salt and pepper to taste; process until combined.
Add butter and process just until mixed.
Spoon some stuffing into each mushroom cap; top with
cheese. Place mushroom into bread case and place on baking
sheet; bake in 400˚F (200˚C) oven for 10 minutes or until hot.
If desired, broil for last minute. Serve hot.
Makes 36 pieces.

PER SERVING:
32 calories
1 g protein
1 g total fat
trace saturated fat
2 mg cholesterol
5 g carbohydrate
1 g dietary fiber
58 mg sodium

27
APPETIZERS

M AKE A HEAD Teriyaki Beef Rumaki

Meat can be marinated for up to Wrap tender strips of marinated beef around crunchy water
two days in refrigerator. Wrap meat
chestnuts for a delectable hot appetizer.
around water chestnuts; cover and
refrigerate for up to six hours.
3/4 lb sirloin, round or flank steak, 375 g
1/2 inch (1 cm) thick
1/4 cup soy sauce* 50 mL
1 clove garlic, minced 1
1 tbsp minced onion 15 mL
1 tbsp granulated sugar 15 mL
1 tbsp chopped fresh gingerroot 15 mL
(or 1/2 tsp/2 mL ground ginger)
1/4 tsp hot pepper sauce 1 mL
1 can (10 oz/284 mL) water chestnuts 1
Cocktail Party for 25
• Plan on 6 to 8 pieces per person.
Multiply recipes according to number
Place meat in freezer for about 30 minutes or until firm for
of guests. easier slicing. Cut off any fat; slice meat across the grain into
• Teriyaki Beef Rumaki (this page) very thin strips about 1/8 inch (3 mm) thick and 3 inches
• Crab-Stuffed Mini-Pitas (page 25) (8 cm) long.
• Parsley or Watercress Dressing with In bowl, combine soy sauce, garlic, onion, sugar, gingerroot
raw vegetables (page 81) and hot pepper sauce. Add meat, stirring to coat strips evenly.
• Spinach-Stuffed Mushrooms (page 30)
Marinate for 30 minutes at room temperature, stirring
• Teriyaki Shrimp Wrapped with Snow
occasionally.
Peas (page 24)
• Salmon Mousse with Dill (page 32)
Drain meat. Wrap 1 strip around each water chestnut and
secure with toothpick. Arrange on baking sheet; broil for 3 to
4 minutes or until piping hot and meat is medium-rare. (Or
microwave on High for 3 to 4 minutes, rotating dish 1/4 turn
halfway through cooking time.)
Makes 25 to 30 pieces.

*Soy sauce is very high in sodium. If possible, use a sodium-reduced soy

sauce. If unavailable, look for naturally brewed soy sauce. The highest
amount of sodium is found in chemically brewed soy sauce.

PER PIECE:
26 calories
3 g protein
1 g total fat
trace saturated fat
7 mg cholesterol
2 g carbohydrate
trace dietary fiber
87 mg sodium

28
 APPETIZERS

M AKE A HEAD Fresh Beet and Onion Dip

Dip can be covered and refrigerated Susan Pacaud, who helped with some of the recipe testing for
for up to eight hours.
this book, gave me the recipe for this wonderful and
intriguingly bright pink dip.

2 green onions, finely chopped 2

Beet Greens 1/4 cup grated peeled raw beet 50 mL
Don’t throw out the beet tops. Cooked 1/2 cup 2% yogurt or light sour cream 125 mL
beet greens are an excellent source of 1/2 cup quark or light cream cheese, softened 125 mL
vitamin A and folic acid, and a good
source of vitamin C, riboflavin and 2 tsp fresh lemon juice 10 mL
fiber. They’re delicious steamed, boiled 1/4 tsp each salt and pepper 1 mL
or used instead of collard leaves in
Portuguese Collard Soup (page 54).
Beet greens are best when cooked fresh In small bowl, combine onions, beet, yogurt, quark, lemon
from the garden or within a day or two juice, and salt and pepper; mix well.
of picking. They are prepared and Makes 1 1/4 cups (300 mL).
cooked like spinach, but require a
longer cooking time.
To prepare and cook beet greens: Cut
off and discard tough stems or
blemished leaves. Either steam in
covered steamer over simmering water
for 10 to 15 minutes or until wilted and
tender, or boil, covered in 1/2 inch (1
cm) of water, in large saucepan for 10
to 15 minutes or until tender. Drain and
season with salt, pepper, lemon juice
and a dab of butter.

When buying cream cheese, check the

b.f. (butterfat) content on the label.
Sometimes delicious local regular
cream cheese has nearly the same b.f.
content as the packaged light cream
cheese. Quark (7% b.f.) is a good
substitute for higher fat cream cheese
in dips and spreads.

PER TBSP:
11 calories
1 g protein
1 g total fat
trace saturated fat
2 mg cholesterol
1 g carbohydrate
trace dietary fiber
18 mg sodium

29
APPETIZERS

M AKE A HEAD Spinach Dip

Dip can be covered and refrigerated
for up to one day.
Perfect as a dip for crunchy fresh vegetables, this is also
delicious as a filling for mushrooms and cherry tomatoes. You
can even use it as a dressing for salads and chilled cooked
vegetables. Spinach is an excellent source of fiber and beta
carotene, which the body converts into vitamin A.

1 pkg (10 oz/300 g) frozen chopped spinach 1

Spinach-Stuffed Mushrooms (or 1 lb/500 g fresh, trimmed)
Fresh white mushrooms are delicious 1 cup low-fat plain yogurt 250 mL
raw. Remove their stems and they’re
easy to stuff for a low-fat, low-calorie 1 cup light sour cream 250 mL
appetizer. If you’re having a party, make 1/2 cup minced fresh parsley leaves 125 mL
the Spinach Dip (this page) or Parsley
1/4 cup finely chopped green onions 50 mL
Dressing (page 81); use as a stuffing
for 1/2 lb (250 g) mushrooms or cherry (including tops)
tomatoes, and the rest as a dip. 2 tbsp light mayonnaise 25 mL
1 clove garlic, minced 1
1 tsp salt 5 mL
Stuffed Cherry Tomatoes
Cherry tomatoes are a colorful, fresh- Pepper
tasting addition to an hors d’oeuvres
platter. To stuff, cut off the top of each
Boil or steam spinach just until wilted; drain thoroughly,
tomato, hollow out some of the pulp
and fill with Hummus (page 34),
squeezing out moisture; chop finely.
Spinach Dip (this page) or Creamy In bowl, mix together spinach, yogurt, sour cream, parsley,
Fresh Dill Dip (page 31). onions, mayonnaise, garlic, salt, and pepper to taste. Cover
and refrigerate for at least 4 hours or for up to 1 day to blend
Serve with broccoli, snow peas,
flavors.
asparagus, carrots, turnip, Makes 2 1/2 cups (625 mL) dip.
green beans, cauliflower and/or cherry
tomatoes for good to excellent fiber.

COMPARE CREAMY FRESH DILL DIP:

Per 1 1/4 cups (300 mL) Calories Grams fat
Dip made with 1 cup (250 mL):
no-fat sour cream 184 2
2% cottage cheese 239 6
quark (7% b.f.) 336 19
PER TBSP:
15 calories regular sour cream (14% b.f.) 388 34
1 g protein
light mayonnaise 762 74
1 g total fat
trace saturated fat regular cream cheese 846 82
1 mg cholesterol
mayonnaise 1641 178
2 g carbohydrate
trace dietary fiber
78 mg sodium

30
 APPETIZERS

M AKE A HEAD Crudités with Creamy Fresh Dill Dip

Dip can be covered and refrigerated
for up to two days.
Creamy Herb Sauce
Fresh herbs add wonderful flavor to
sauces. Creamy Dill Dip is delicious as
a sauce and it’s low in fat. Instead of
fresh dill, you can substitute 1 to 2 tbsp
(15 to 25 mL) of chopped fresh
tarragon, basil or a combination of
whatever fresh herbs you have on hand.
Prepare a colorful selection of raw vegetables –– cauliflower,
carrots, red, yellow and purple peppers, snow peas, baby
corn, zucchini, Belgian endive, green and yellow beans, celery,
fennel; cut them into strips suitable for dipping and arrange
on a large platter with the dip in the center. If I’m using
cottage cheese I prefer to make this dip in a blender rather
than a food processor for a creamier, smoother consistency. If
not using a blender, use quark or low-fat sour cream instead
of cottage cheese.
2 Belgian endive 2
4 oz mushrooms 125 g
4 carrots, cut in strips 4
2 sweet red, yellow or green peppers, 2
cut in strips
Half small cauliflower, cut in florets Half

Creamy Dill Dip:

1/2 cup chopped fresh dill leaves 125 mL
(or 2 tsp/10 mL dried dillweed*)
2 tbsp chopped fresh parsley leaves 25 mL
Crudités with Creamy
Fresh Dill Dip 1 cup quark or 2% cottage cheese or 250 mL
low-fat sour cream
PER TBSP:
53 calories 3 tbsp 2% plain yogurt 50 mL
5 g protein Salt and pepper
1 g total fat
trace saturated fat
2 mg cholesterol Vegetable platter: Separate endive leaves. Halve mushrooms,
0 g carbohydrate if large. Arrange endives, mushrooms, carrots, red pepper and
2 g dietary fiber cauliflower on platter. Place dip in center.
111 mg sodium
Creamy Dill Dip: In blender, chop dill and parsley. Add
cottage cheese, yogurt, and salt and pepper to taste; process
until smooth. (Or finely chop dill and parsley, stir in quark or
sour cream, yogurt, and salt and pepper to taste.)

Makes 10 servings (about 1 1/4 cups/300 mL dip).

Nutrition Bonus *If using dried dillweed, add 1/4 cup (50 mL) more chopped fresh parsley.
One serving provides 98% of an adult’s
daily requirement of vitamin A and
93% of an adult’s daily requirement of
vitamin C, and is a high source of
folacin.

31
APPETIZERS

M AKE A HEAD Salmon Mousse with Dill

Can be covered and refrigerated for
up to three days.
This is one of my all-time favorite recipes that I continue to
make year after year. I always use fresh dill and usually make
it in a ring mold or loaf pan, which looks pretty unmolded
and surrounded with melba toast or French bread. However,
it’s just as delicious served straight from a shallow bowl. Be
sure to use sockeye salmon for its bright red color.

2 cans (each 7 3/4 oz/220 g) sockeye salmon 2

1 envelope unflavored gelatin 1
3/4 cup 1% yogurt 175 mL
1/2 cup sour cream 125 mL
1/2 cup finely chopped celery 125 mL
1/2 cup chopped fresh dill leaves 125 mL
(or 1 tsp/5 mL dried dillweed*)
2 tbsp grated onion 25 mL
1 tbsp fresh lemon juice 15 mL
1/2 tsp salt 2 mL
Dash hot pepper sauce Dash

Drain salmon liquid into measuring cup; add enough water

to make 1/2 cup (125 mL). Pour into small saucepan. Sprinkle
gelatin over top; let stand until softened, about 5 minutes.
Warm over medium heat until dissolved. Let cool to room
temperature. Stir in yogurt, sour cream, celery, dill, onion,
lemon juice, salt and hot pepper sauce.
Remove skin from salmon (but not bones –– they’re an
excellent source of calcium); mash salmon with fork or
process in food processor. Mix into gelatin mixture. Spoon
into lightly oiled 4-cup (1 L) mold. Cover and refrigerate until
firm, at least 3 hours. Unmold onto serving plate.
Makes about 3 1/2 cups (875 mL).

*If using dried dillweed, add 1/4 cup (50 mL) finely chopped fresh parsley.

PER TBSP:
18 calories
2 g protein
1 g total fat
trace saturated fat
3 mg cholesterol
trace carbohydrate
0 g dietary fiber
56 mg sodium

32
 APPETIZERS

M AKE A HEAD Roasted Eggplant and

Spread can be covered and
refrigerated for up to two days.
Tomato Spread
This Mediterranean dip is delicious with raw vegetables or as
a spread with melba toast. For a real taste treat, try it as a
bruschetta-type topping over toasted bread. Add chopped
fresh basil to taste.

1 large eggplant (about 1 1/4 lb/625 g) 1

Roasted Eggplant and 3 green onions, finely chopped 3
Tomato Bruschetta
Prepare spread and add 1/4 cup 1 large clove garlic, minced 1
(50 mL) chopped fresh basil or more 1 large tomato, peeled and chopped 1
to taste. Toast slices of Italian or Half stalk celery, finely chopped Half
French bread; rub 1 side with cut
garlic. Spoon eggplant mixture over 1/4 cup finely chopped sweet green pepper 50 mL
toast. 1 tbsp fresh lemon juice or balsamic vinegar 15 mL
2 tsp olive oil 10 mL
1/4 tsp each salt and pepper 1 mL

Prick eggplant in several places with fork. Bake on baking

sheet in 400˚F (200˚C) oven for 45 minutes or until soft,
turning once or twice. Let cool, drain, then scoop out flesh
and chop finely.
In bowl, combine eggplant, onions, garlic, tomato, celery
and green pepper; toss to mix. Add lemon juice, oil, salt and
pepper; mix well. Cover and refrigerate for at least 1 hour to
blend flavors.
Makes 3 cups (750 mL).

COMPARE:
Per 1/4 cup (50 mL) Salmon Mousse Grams fat Calories
Recipe made with:
• no-fat sour cream 3.2 65
• 1% b.f. sour cream 3.3 69
• 5% b.f. sour cream (light) 3.6 70
• 14 % b.f. sour cream (regular) 4.4 72
PER 1/4 CUP (50 ML):
23 calories • light mayonnaise instead of sour cream 5.8 86
1 g protein • regular mayonnaise instead of sour cream 9.5 117
1 g total fat
trace saturated fat • whipping cream instead of yogurt, and
0 mg cholesterol mayonnaise instead of sour cream 13.8 151
4 g carbohydrate Chicken liver pâté: 1/4 cup (50 mL) 15 168
1 g dietary fiber
52 mg sodium

33
APPETIZERS

M AKE A HEAD
Can be covered and refrigerated for Hummus
up to three days.
In 1979, I learned to make Hummus this way from the owner
of an Egyptian restaurant in Scarborough, Ontario, and it’s
still my favorite chick-pea dip. I try to keep a can of chick-
Nutrition Bonus peas on hand so I can make this at a moment’s notice for an
One serving is a high source of folacin. easy appetizer or snack. Serve with pita bread or vegetables as
dippers.

Blender Method
1/4 cup tahini (sesame seed paste) or peanut butter 50 mL
Purée chick-peas, lemon juice and
water in batches; combine with 1 tsp ground cumin 5 mL
remaining ingredients. If too thick add 1/2 tsp salt 2 mL
more water. Or, combine all ingredients
in food processor and process until 2 large cloves garlic, minced 2
smooth. 2 tbsp fresh lemon juice 25 mL
1/4 cup hot water 50 mL
1 can (19 oz/540 mL) chick-peas, 1
Summer Lunch or Picnic drained and rinsed
White wine spritzers
Chopped fresh parsley or coriander
Whole-wheat pita bread filled with
Hummus, topped with alfalfa sprouts or (cilantro) leaves (optional)
shredded lettuce, and Tomato Raita
(page 65) or sliced tomatoes or sweet In small bowl, combine tahini, cumin, salt and garlic. While
red peppers and a spoonful of yogurt
stirring, slowly pour in lemon juice, then hot water. Purée
seasoned with curry or cumin
Strawberries
chick-peas in food processor, or pass through food mill; add
tahini mixture to purée and process or mix well. Season with
Sunday Afternoon Tea more cumin and salt to taste. Spread in shallow bowl;
Crab-Cucumber Rounds (page 26) sprinkle with parsley.
Watercress sandwiches Makes 1 1/2 cups (375 mL).
Strawberries with Honey-Lime Fruit Dip
(page 35)
Almond Apricot Squares (page 183)
COMPARE:
Apricot, Orange and Pecan Loaf
(page 188) g fat calories g protein g fiber mg iron
Hummus
(1/4 cup/50 mL) 6 150 7 3 1
Peanut Butter
(2 tbsp/25 mL) 16 190 8 2 .5
PER 1/4 CUP:
150 calories
7 g protein COMPARE:
6 g total fat grams fat
1 g saturated fat Regular potato chips (55 g) 19
0 mg cholesterol
18 g carbohydrate Baked low-fat potato chips (56 g) 3
3 g dietary fiber
380 mg sodium

34
 APPETIZERS

M AKE A HEAD Honey-Lime Fruit Dip

Dip can be covered and refrigerated
for up to two days.
Honey Lime Sauce
This dip is equally delicious as a sauce
for fruit desserts such as Plum Tart
(page 215) or Pear Crisp (page 212).
Delicious at the beginning or end of a meal, this refreshing
dip can be made with lemon or lime. Choose a colorful
variety of fruit: melon chunks, strawberries, grapes, or
pineapple, apple, mango, papaya, pear and peach wedges,
sections of orange or other seasonal fresh fruit. Arrange
the fruit on a large platter with the dip in the center and let
guests help themselves.

To Drain Yogurt 1 cup plain yogurt 250 mL

Place 2 cups (500 mL) plain Balkan- (preferably extra-thick or drained)
style yogurt or a yogurt made without
gelatin into sieve lined with cheesecloth 3 tbsp liquid honey 50 mL
or paper towel or yogurt drainer. Set Grated rind of 1 lime
sieve over bowl and refrigerate for 2 to 1 tbsp fresh lime juice 15 mL
4 hours or until yogurt is reduced to
about 1 cup (250 mL).
In bowl, combine yogurt, honey and lime rind and juice;
PER 1/4 CUP (50 ML):
mix well. Cover and refrigerate for 30 minutes. (Mixture will
87 calories
3 g protein
thicken upon standing.) Before serving, taste and add more
1 g total fat honey if necessary.
1 g saturated fat Makes 1 cup (250 mL).
4 mg cholesterol
18 g carbohydrate
trace dietary fiber
44 mg sodium

First Courses
When planning menus, first decide on the main course. If it is low in fat and calories, you can then consider a hearty or cream
soup or a more filling first course such as pasta or fish. If the main course is high in fat and calories, choose a light green
salad or a clear soup for a first course. Many of the recipes in the book make delicious first courses. Here are some suggestions.

SOUPS FISH
Any soup recipe in this book can be a first course, but if it is Lemon-Garlic Salmon and Shrimp Brochettes (page 122),
a filling soup, serve in smaller amounts. small portions, with Dill Mustard Sauce (page 151)
SALADS Mussels Sicilian Style (page 125)
Roasted Red Pepper, Mushroom and Melon Salad (page 56) Salmon Mousse with Dill (page 32)
Spinach and Red Cabbage Salad with Blue-Cheese Teriyaki Shrimp Wrapped with Snow Peas (page 24)
Dressing (page 57) PASTA
Greek Salad (page 73) Capellini with Clam Sauce and Sweet Red Peppers (page 124)
Arugula and Radicchio Salad with Balsamic Vinaigrette Linguine with Shrimp and Tomato (page 123)
(page 62) Fettuccine with Fresh Tomatoes and Basil (page 132)
Pasta Salad with Sweet Peppers and Dill (page 76) Pasta Salad with Sweet Peppers and Dill (page 76)
Julienne Vegetables with Balsamic-Walnut Vinaigrette VEGETABLES
(page 63) Asparagus with Red Pepper Purée (page 158)
Artichoke Tomato Salad (page 59) Asparagus with Orange Vinaigrette (page 80)
Melon with Blueberries (page 205) Baked Leeks au Gratin (page 164)
Corn on the Cob (serve, just picked, as a first course)
Broccoli Frittata (page 128)
Spinach and Zucchini Pie (page 139)

35
Soups
I
F I HAD TO CHOOSE ONLY ONE TYPE of food to exist on, I would quickly choose soups.
A warming soup in winter is the best comfort food of all, and nothing beats a chilled
soup in summer to cool and refresh. Any time of year I love a large bowl of soup for
either lunch or dinner and need nothing more than thick crusty bread, perhaps a wedge of
cheese or a salad and fresh fruit for dessert. Some soups, such as Portuguese Collard Soup,
Italian Vegetable Soup with Pesto or Split Pea Soup, I can happily eat day after day until a
large pot is finished.
When planning your menus, don’t forget that soups are ideal for lunch or dinner, as either
first courses or main courses, for party fare either after the theater or après ski, or for a
midnight meal.
Soups are often a good source of vitamins, particularly A and C, and of fiber. Milk-based
soups are usually a good source of calcium, an important addition for adults who don’t
drink milk and therefore have difficulty meeting their calcium requirements.

Balkan Beet Cream Soup

M AKE A HEAD
Buttermilk mixture can be covered
and refrigerated for up to one day.
On a hot summer evening, this is one of my favorite soups for
a first course, or for a light meal along with a pasta or
spinach salad and crusty bread. Save any leftover cooked
beets for this flavorful chilled soup.

1/4 cup sour cream 50 mL

To Cook Beets 1/4 cup 2% cottage cheese 50 mL
Cut tops from beets, leaving at least 1
inch (2.5 cm) of greens attached; don’t 2 cups buttermilk 500 mL
trim off tapering root. (If beets are 2 medium beets, cooked, peeled and cubed 2
trimmed too close, color and vitamins 1 hard-cooked egg, peeled and chopped 1
are lost in the water.) Cook beets in
boiling water or steam for 40 to 60 One-third English cucumber, diced (unpeeled) One-third
minutes or until tender when pierced 1/2 cup chopped fresh parsley leaves 125 mL
with a fork. Drain under cold running
3 tbsp sliced radishes 50 mL
water; slide off skins. Serve hot or let
cool and add to salads. 2 tbsp chopped fresh chives or green onions 25 mL
Salt and pepper
PER SERVING:
79 calories
In blender or food processor, combine sour cream and
6 g protein
3 g total fat
cottage cheese until smooth. Combine with buttermilk;
2 g saturated fat refrigerate.
43 mg cholesterol Just before serving, divide beets among serving bowls. Stir
7 g carbohydrate egg, cucumber, parsley, radishes, chives, and salt and pepper
1 g dietary fiber to taste into buttermilk mixture; pour over beets.
149 mg sodium Makes 6 servings, 3/4 cup (175 mL) each.

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 SOUPS

M AKE A HEAD Chilled Melon and Yogurt Soup

Soup can be covered and
refrigerated for up to one day.
A hint of ginger and fresh mint adds sparkle to this light,
refreshing summer soup. Serve it as first course for brunch,
lunch or dinner. A ripe cantaloupe is very flavorful; an unripe
one is not, so choose one that has a sweet fragrance and
yields slightly to pressure at the blossom end.

Nutrition Bonus 1 very ripe cantaloupe 1

One serving provides 105% of an
adult’s daily requirement of vitamin C 1 cup plain low-fat yogurt 250 mL
and is a very high source of vitamin A. 3 tbsp fresh lemon juice 50 mL
1/2 tsp grated fresh gingerroot 2 mL
(or 1/4 tsp/1 mL ground ginger)
2 tbsp chopped fresh mint leaves 25 mL

60-Minute Dinner Party
Chilled Melon and Yogurt Soup (this
page)
Chicken with Snow Peas (page 91)
Rice
Tarragon Carrots (page 159)
Frozen Lemon Cream (page 201)
Cut cantaloupe in half and remove seeds. Scoop out pulp
into food processor or blender; purée to make about 1 1/2
cups (375 mL). Add yogurt, lemon juice and ginger; process
to mix. Refrigerate until serving.
Divide among small bowls; top with sprinkling of mint.
Makes 4 servings, about 2/3 cup (150 mL) each.

PER SERVING:
89 calories
4 g protein
1 g total fat
1 g saturated fat
4 mg cholesterol
17 g carbohydrate
1 g dietary fiber
55 mg sodium

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SOUPS

M AKE A HEAD Split Pea Soup

Soup can be covered and
refrigerated for up to three days. It
tastes better the next day. It will
thicken upon cooling and standing,
so add water to reach desired
consistency.
This is one of our family’s favorite soups. We use the leftover
bone from a cooked ham. Many cooks add carrots and other
vegetables, but we don’t –– my mother said they take away
from the flavor of peas. Taste the soup for seasoning just
before serving. You might not want to add salt because there
is often enough in the ham.

1 ham bone 1
8 oz lean cooked ham*, cubed 250 g
10 cups water 2.5 L
Nutrition Bonus 1 1/4 cups split green peas (12 oz/350 g) 300 mL
One serving is a very high source of
folacin and a high source of dietary 4 onions, sliced 4
fiber. Salt and pepper

Remove any fat from ham bone. In large saucepan,

Smoked Foods and Nitrites combine ham bone, ham, water, peas and onions; bring to
Small amounts of nitrites are used in boil, skimming off any foam.
the preservation of some meats such Reduce heat and simmer, partially covered and stirring
as bacon, ham and cold cuts to
occasionally, for 2 to 3 hours or until peas are soft. If too
prevent botulism, a deadly form of food
poisoning. Vitamin C or erythrobate, a
thick; add more water. Season with salt and pepper to taste.
form of vitamin C, is usually added to Makes 10 servings, about 3/4 cup (175 mL) each.
prevent the conversion of nitrites into
nitrosamines. Nitrosamines have been
associated with increased cancer risk.
*Use the meat from the ham bone, or if nothing is left on the bone, buy ham.
In any case, many of the nitrite-cured
meats such as bacon, salami and
bologna often have a higher fat
content and should be eaten in
moderation.

PER SERVING:
168 calories
14 g protein
2 g total fat
trace saturated fat
12 mg cholesterol
25 g carbohydrate
5 g dietary fiber
311 mg sodium

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M AKE A HEAD Gazpacho

Cover and refrigerate for up to one This cold Spanish soup is perfect for a sultry summer evening.
day.
It’s easy to make in a blender, but tastes best when the
vegetables are finely chopped by hand. I like to pass around a
bowl of homemade garlic bread croutons and let each person
add their own.

1 clove garlic 1
Half small onion, quartered Half
Half sweet green or red pepper, Half
seeded and cut in chunks
Nutrition Bonus
3 ripe tomatoes, quartered 3
One serving is a high source of
vitamin C. 1 cucumber, cut in chunks* 1
2 tbsp wine vinegar 25 mL
2 tbsp olive oil 25 mL
1/2 cup vegetable or chicken stock or water 125 mL
(optional)
For fat-restricted diets, reduce olive oil Salt, pepper and hot pepper sauce
to 1 tsp (5 mL).
Chopped fresh basil or coriander

In blender with machine running, drop garlic into feed

tube, then onion. Turn machine off. Add green pepper,
tomatoes, cucumber, vinegar and oil; blend just until
chopped. (Or, finely chop garlic and vegetables; add vinegar
and oil.) Add up to 1/2 cup (125 mL) stock if desired. Cover
and refrigerate until serving time. Taste and season with salt,
pepper, hot pepper sauce and more vinegar, if necessary.
Sprinkle each serving with chopped fresh basil or coriander.
Makes 6 servings, about 3/4 cup (175 mL) each.

*Peel cucumber only if skin is tough or waxy.

PER SERVING:
67 calories
1 g protein
5 g total fat
1 g saturated fat
0 mg cholesterol
6 g carbohydrate
1 g dietary fiber
7 mg sodium

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SOUPS

M AKE A HEAD Cream of Broccoli Soup

Soup can be covered and One of my favorite soups, this is just as delicious hot as cold.
refrigerated for up to two days.
I sometimes top each serving with a spoonful of sour cream
Serve cold or reheat over medium
heat.
and chopped chives, dill or parsley.

1 large onion, coarsely chopped 1

1 medium carrot, sliced 1
1 small stalk celery (with leaves), sliced 1
1 clove garlic, minced 1
Nutrition Bonus 3 cups chicken stock 750 mL
One serving is a very high source of
vitamin A and a high source of 1/4 cup rice 50 mL
vitamin C. 3 cups coarsely chopped broccoli 750 mL
2 cups 2% milk 500 mL
Salt and cayenne pepper
Broccoli is a good source of fiber and
vitamins C and A.
In large saucepan, combine onion, carrot, celery, garlic and
chicken stock; bring to boil. Add rice; cover and simmer for
15 to 20 minutes or until rice is tender. Add broccoli; cover
Reducing fat content of
and simmer until broccoli is tender, about 5 minutes.
soups
Transfer to blender or food processor, in batches if
When making cream soups, substitute
2% milk or buttermilk for cream or necessary; purée until smooth. Return to saucepan; add milk,
whole milk. When adding milk to a hot and salt and cayenne to taste. Serve hot or let cool, cover and
soup, especially a tomato-based soup, refrigerate until serving time.
it is best to warm the milk gradually by Makes 8 servings, 3/4 cup (175 mL) each.
slowly adding some of the hot mixture
to it, then pouring it into the hot soup.
The soup can be reheated, but don’t let
it boil. COMPARE:
One serving Cream of Broccoli Soup
made with: Grams fat Calories
• 2% milk 2 88
• whole milk 3 95
• light cream (10% b.f.) 7 128
• whipping cream (32% b.f.) 22 252

PER SERVING:
88 calories
6 g protein
2 g total fat
1 g saturated fat
5 mg cholesterol
12 g carbohydrate
1 g dietary fiber
341 mg sodium

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 SOUPS

M AKE A HEAD Fresh Tomato and Basil Soup

Cover and refrigerate stock mixture Make the most of our fresh tomato season with this light
for up to one day. Reheat and add
flavorful soup that’s perfect for a first course. If fresh basil is
tomatoes up to one hour before
serving. Just before serving, stir in
not available, use other fresh herbs such as dill, parsley or a
basil and salt and pepper to taste. combination of fresh parsley and a teaspoon of dried basil.

1 tbsp butter or olive oil 15 mL

2 large cloves garlic, minced 2
1 medium carrot, diced 1
1 medium onion, chopped 1
4 cups chicken stock 1L
3 cups diced peeled ripe tomatoes 750 mL
Nutrition Bonus
One serving is a very high source of 1/4 cup chopped fresh basil leaves 50 mL
vitamin A. Salt and pepper

In heavy saucepan, melt butter over medium-low heat; cook

garlic, carrot and onion, stirring occasionally, until onion is
tender. Add stock; cover and simmer for 20 minutes.
Stir in tomatoes; simmer for 10 minutes. Just before
serving, stir in basil. Season with salt, pepper and more basil
to taste.
Makes 6 servings, about 1 cup (250 mL) each.

PER SERVING:
78 calories
5 g protein
3 g total fat
1 g saturated fat
5 mg cholesterol
9 g carbohydrate
2 g dietary fiber
555 mg sodium

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SOUPS

Quick Asian Vegetable-Noodle Soup

One of the easiest and quickest ways of making soup is
simply to cook vegetables in vegetable or chicken stock. The
trick is to use a colorful and interesting variety of vegetables,
such as in this soup. However, you can substitute any you
have on hand, such as squash, turnip, lettuce, potatoes. Add
chopped fresh herbs for even more of a flavor boost.

5 cups chicken or vegetable stock 1.25 L

1 carrot, diagonally sliced 1
1 cup broccoli florets 250 mL
Nutrition Bonus 1 cup cauliflower florets 250 mL
One serving is a very high source of
vitamin A. 1/2 cup thinly sliced red cabbage or spinach 125 mL
1 pkg (3 oz/90 g) instant (Asian) 1
soup noodles, broken
Seafood Vegetable Soup 1 green onion, diagonally sliced 1
After vegetables are tender, add 1 cup
1 tbsp soy sauce 15 mL
(250 mL) or 4 oz (125 g) cooked or raw
shelled shrimp or scallops, or a 1/4 tsp hot pepper sauce 1 mL
combination of both, plus 4 oz (125 g)
mussels in shell (optional). Simmer for
In saucepan, bring stock to boil; add carrot and simmer
2 to 3 minutes longer or until shrimp
and scallops are opaque and mussel
over medium heat for 5 minutes. Add broccoli, cauliflower
shells open. (Discard any mussel if and cabbage; simmer for 5 minutes or until vegetables are
shell doesn’t open.) tender.
Return to boil. Add noodles (discard seasoning packet if in
package), onion, soy sauce and hot pepper sauce; simmer for
3 minutes or until noodles are cooked.
Note: The recipes here were tested and
analyzed using canned condensed Makes 6 servings, about 1 cup (250 mL) each.
chicken broth diluted with an equal
amount of water. To reduce sodium use
a homemade chicken stock or a canned
broth diluted with three to four times
as much water.

PER SERVING:
100 calories
7 g protein
2 g total fat
trace saturated fat
0 mg cholesterol
14 g carbohydrate
2 g dietary fiber
800 mg sodium

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M AKE A HEAD Green Pea, Bean and Romaine Soup

Soup can be covered and
refrigerated for up to two days.
Here is a hearty and rustic, yet low-calorie vegetable soup
that’s quick to prepare if you slice the vegetables in a food
processor. For a creamy, thick soup, purée in a food processor
or blender.

6 cups chicken or vegetable stock 1.5 L

2 celery stalks, sliced 2
Nutrition Bonus
2 cloves garlic, minced 2
One serving is a very high source of
vitamin A and folacin. 1 large onion, finely chopped 1
1 large carrot, thinly sliced 1
1 1/2 cups green beans, cut in 2-inch (5 cm) lengths 375 mL
(4 oz/125 g)
Half head romaine lettuce, sliced* Half
1 1/4 cups frozen peas, thawed 300 mL
1 cup sliced mushrooms 250 mL
1/3 cup finely chopped fresh parsley leaves 75 mL
1 tsp dried dillweed (or 1/4 cup/50 mL 5 mL
chopped fresh dill leaves)
1/4 tsp pepper 1 mL
Pinch nutmeg Pinch
Salt

In large saucepan, combine stock, celery, garlic, onion and

carrot; bring to boil. Cover, reduce heat and simmer at a low
boil for 10 minutes. Add green beans; cook for 5 minutes or
until vegetables are tender. Add lettuce, peas and mushrooms;
cook for 3 to 5 minutes or until tender. Add parsley, dillweed,
pepper, nutmeg, and salt to taste. Serve hot. (Or purée in food
processor or blender and serve warm or cold.)
Makes 8 servings, about 1 cup (250 mL) each.

*You can substitute half a package (10 oz/284 g) fresh spinach for the
romaine lettuce.

PER SERVING:
71 calories
6 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
9 g carbohydrate
3 g dietary fiber
621 mg sodium

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M AKE A HEAD Leek and Potato Soup

Purée can be covered and
refrigerated for up to two days or
frozen for up to one month. Reheat
gently, then add milk; serve hot or
cold.
Entertaining is a breeze when you have the base for this
smooth soup on hand in the freezer. Just thaw, add milk and
serve hot or cold as a first course at a dinner party. For a
lunch main course, top soup with garlic croutons and baby
shrimp and chopped chives or green onions.

Chunky Leek and Potato
Soup
Add another potato; follow recipe for
Leek and Potato Soup except don’t
purée. Add any other vegetables such
as carrots, green beans, sweet
potatoes or broccoli. Omit milk if
desired. Or for a creamier soup and
extra calcium, reduce chicken stock to
2 cups (500 mL) and increase milk to
2 1/2 cups (625 mL).
3 medium leeks 3
2 medium potatoes, peeled and cubed 2
1 clove garlic, minced 1
3 cups chicken stock 750 mL
1 1/2 cups 2% milk* 375 mL
Salt and pepper
2 tbsp minced fresh parsley or chives 25 mL
Trim all dark green parts from leeks. Cut lengthwise and
spread apart; wash under cold running water. Slice thinly by
hand or in food processor.
In saucepan, combine leeks, potatoes, garlic and chicken
stock; simmer, partially covered, for 30 minutes or until
vegetables are tender. Pour into blender or food processor;
purée until smooth. Return soup to pan. Add milk, and salt
and pepper to taste; heat until hot. Sprinkle each serving with
parsley.
Makes 6 servings, about 1 cup (250 mL) each.

* To serve Leek and Potato Soup cold: For a smoother soup, instead of using
2% milk, substitute 10% light cream. Just before serving, add 1 tbsp (15 mL)
fresh lemon juice and salt and pepper to taste.

COMPARE:
One serving of Leek and Potato Soup
PER SERVING:
made with: Grams fat Calories
108 calories • 2% milk 2 108
6 g protein
2 g total fat
• whole milk 3 115
1 g saturated fat • light cream (10% b.f.) 7 149
5 mg cholesterol
17 g carbohydrate
• whipping cream (32% b.f.) 22 273
1 g dietary fiber
428 mg sodium

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 SOUPS

M AKE A HEAD Vegetable Borscht

Soup can be covered and
refrigerated for up to three days or
frozen for up to three weeks.
Give a flavor boost to any meal with small portions of this
soup for a first course. Or serve larger bowlfuls for a main
course. A dollop of sour cream on top adds colorful contrast.

2 large fresh beets, peeled and finely chopped 2

1 onion, finely chopped 1
1 medium carrot, diced 1
1 large potato, peeled and diced 1
4 cups beef or vegetable stock 1L
1 tomato, finely chopped 1
Quarter small head cabbage, shredded Quarter
Nutrition Bonus
One serving is a very high source of 2 tbsp chopped fresh parsley leaves 25 mL
vitamin A. 1/2 tsp dried dillweed 2 mL
2 tsp fresh lemon juice 10 mL
Salt and pepper
To reduce the sodium, use sodium- or
3 tbsp sour cream 50 mL
salt-reduced stock or homemade stock.

If making with a food processor, coarsely chop all

Nutrient analysis is based on regular
sour cream. If you want to use more
than a small spoonful, you might want
to use the light sour cream.
vegetables; if not, finely chop.
In large saucepan, combine beets, onion, carrot, potato and
beef stock; bring to boil. Reduce heat, cover and simmer for
30 minutes, skimming off foam if necessary. Add tomato,
cabbage, parsley and dill; simmer for 15 minutes or until
vegetables are tender. Transfer in batches to food processor;
finely chop using on-off turns but do not purée. Season with
lemon juice, and salt and pepper to taste. Top each serving
with spoonful of sour cream.
Makes 8 servings, 1 cup (250 mL) each.

PER SERVING:
57 calories
3 g protein
1 g total fat
1 g saturated fat
2 mg cholesterol
10 g carbohydrate
2 g dietary fiber
413 mg sodium

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SOUPS

M AKE A HEAD Italian Vegetable Soup with Pesto

Soup can be covered and
refrigerated for up to two days. Add
pesto just before serving.
Pesto, a vibrant Italian sauce made with fresh basil and garlic,
adds exquisite flavor to this soup. This version of pesto has
less oil than most, without any loss in flavor. Add pesto sauce
directly to soup before serving, or top each serving with a
spoonful.

1 tbsp vegetable oil 15 mL

1 onion, coarsely chopped 1
1 1/2 cups chicken stock 375 mL
2 1/2 cups water 625 mL
Nutrition Bonus
One serving is a very high source of 2 carrots, thinly sliced 2
vitamin A and a high source of folacin 2 leeks (white part only), coarsely chopped 2
and dietary fiber. 1 potato, diced 1
1 large stalk celery (with leaves), 1
coarsely chopped
Pasta with Pesto Sauce
1 can (19 oz/540 mL) tomatoes 1
If making pesto to serve with pasta,
use pasta cooking liquid instead of (undrained), chopped
soup liquid and add enough to 1 cup sliced green beans 250 mL
make sauce thick yet pourable. Plan 1/2 cup coarsely chopped zucchini 125 mL
on at least 2 tbsp (25 mL) pesto
sauce per person. Toss with hot cooked 1/3 cup broken medium egg noodles or spaghetti 75 mL
pasta and serve. 1 can (19 oz/540 mL) white beans*, 1
drained and rinsed
Salt and pepper
Compare:
This pesto sauce has less than half the Pesto:
amount of fat of most pesto recipes.
2 large cloves garlic 2
3/4 cup lightly packed fresh basil leaves** 175 mL
1/2 cup freshly grated Parmesan cheese 125 mL
2 tbsp olive oil 25 mL
1/4 cup hot soup liquid 50 mL

In skillet, heat oil over medium heat; add onion and cook,
stirring, for 6 to 8 minutes or until tender.
PER SERVING: In large pot, bring chicken stock and water to boil. Add
169 calories onion mixture, carrots, leeks, potato, celery and tomatoes;
8 g protein cover and simmer for 15 minutes. Add green beans, zucchini,
6 g total fat egg noodles and white beans; cover and simmer for 10 to
2 g saturated fat
15 minutes until vegetables are tender, adding more water, if
5 mg cholesterol
22 g carbohydrate needed. Add salt and pepper to taste.
5 g dietary fiber
490 mg sodium

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 SOUPS

Pesto: In food processor, chop garlic and basil. Add Parmesan

and oil; process until smooth. Add enough of the warm soup
liquid to make consistency of mayonnaise.
Ladle soup into bowls. Top each with spoonful of pesto.
Makes 10 servings, about 1 cup (250 mL) each.

*Instead of canned beans, use 2 cups (500 mL) cooked white beans.
**If fresh basil isn’t available, substitute 3/4 cup (175 mL) fresh flat-leafed
Italian parsley and 2 tsp (10 mL) dried basil. The flavor isn’t the same, but it
is quite acceptable.

To cook beans: Soak 1/2 cup (125 mL) dried white beans (cannellini, white
kidney, great northern or pea beans) in water overnight and drain. Or cover
beans with cold water and bring to boil; remove from heat and let stand for 1
hour, then drain. Cover well with cold water and bring to boil. Reduce heat and
simmer, covered, until beans are tender, about 1 to 2 hours; drain. Time varies
with the type and age of bean.

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SOUPS

M AKE A HEAD Nova Scotia Seafood Chowder

After adding fish, cover and
refrigerate for up to one day or
freeze for up to two weeks. Thaw;
then reheat before adding milk and
continuing with recipe.
This flavorful maritime dish is from the Crawford family of
Five Islands, Nova Scotia. Serve as a main course along with
crusty rolls and a tossed green salad, or for an après-ski
dinner buffet or after-theater party. You can make it early in
the day to give the flavors a chance to develop. A food
processor makes quick work of chopping the onions, celery
and carrots.

1 tbsp butter 15 mL
1 cup chopped onions 250 mL
Nutrition Bonus 2 cups chicken stock or clam juice 500 mL
One serving of this soup is a very high
1 cup chopped celery 250 mL
source of iron (36% of an adult’s daily
requirement) and vitamin A (100%), 1 cup chopped carrots 250 mL
and a high source of calcium. 1 lb haddock fillets 500 g
2 cups whole milk 500 mL
1/3 cup all-purpose flour 75 mL
For a creamier soup, use 1 cup (250
mL) chicken stock or clam juice and 1 can (5 oz/142 g) clams (undrained) 1
3 cups (750 mL) milk. 4 oz cooked small shrimp and/or lobster meat 125 g
Salt and pepper
1 to 2 tsp Pernod (optional) 5 to 10 mL

In large saucepan, melt butter over low heat; add onions

and cook for a few minutes or until softened. Stir in chicken
stock, celery and carrots; bring to boil. Reduce heat, cover
and simmer for 20 minutes or until carrots are tender. Add
fillets; cover and cook for 5 minutes.
Stir about half of the milk into flour until smooth.
Gradually stir flour mixture into soup; stir in remaining milk
and simmer until thickened slightly. Stir in clams and shrimp;
heat through. Taste and season with salt and pepper. Add
Pernod (if using).
Makes 6 servings, about 1 1/4 cups (300 mL) each.

PER SERVING WITH SHRIMP

(NO LOBSTER):
244 calories
28 g protein
6 g total fat
3 g saturated fat
106 mg cholesterol
17 g carbohydrate
2 g dietary fiber
490 mg sodium

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M AKE A HEAD Easy Tomato-Bean Chowder

Soup can be covered and I like this soup all year round: it’s light enough for a summer
refrigerated for up to two days.
supper yet comforting and hearty enough for a cold winter
Reheat, then add parsley or
coriander.
day. Chopped fresh coriander livens up its flavor.

4 onions, finely chopped 4

2 tsp chili powder 10 mL
1 sweet green pepper, seeded and chopped 1
1 can (28 oz/796 mL) tomatoes (undrained) 1
4 cups water or beef or vegetable stock 1L
Nutrition Bonus 1 can (19 oz/540 mL) red kidney beans, 1
One serving is a very high source of drained and rinsed
folacin and dietary fiber, and a high 1 can (19 oz/540 mL) chick-peas, 1
source of vitamin C.
drained and rinsed
Salt and pepper
Legumes such as kidney beans and
1/2 cup finely chopped fresh parsley or 125 mL
chick-peas are excellent sources coriander (cilantro) leaves, or both
of dietary fiber and contribute iron,
calcium and protein to our diet. In large heavy saucepan, combine onions, chili powder,
The canned beans and peas
green pepper and tomatoes, breaking up tomatoes with back
contribute about 200 mg of sodium
per serving. Instead of water, if you use of spoon. Add water; bring to boil. Reduce heat and simmer
stock from a can or cube, you add for 15 minutes.
another 300 mg of sodium per serving. Add drained beans and peas; simmer for 10 minutes. Season
To further reduce sodium in this recipe, with salt and pepper to taste. Sprinkle each serving with
cook your own dried beans and use parsley or coriander.
low-sodium canned tomatoes.
Makes 10 servings, 1 cup (250 mL) each.

PER SERVING:
133 calories
7 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
25 g carbohydrate
6 g dietary fiber
347 mg sodium

49
SOUPS

M AKE A HEAD Easy Fish Chowder

Soup can be covered and
refrigerated for up to one day.
Reheat over medium heat, do not
boil. Add parsley and Pernod
(if using) just before serving.
Any fresh or frozen fillets can be used in this nutritious
recipe, but try monkfish if it’s available. It’s sometimes called
lobster fish because it has a texture like lobster. If using
frozen fish, thaw before using. Add a few tablespoons of
chopped fresh dill or basil if available.

1 tbsp butter 15 mL
Nutrition Bonus 3 potatoes*, diced 3
One serving is a very high source of 1 onion, finely chopped 1
vitamin A, and a high source of 1 carrot, finely chopped 1
calcium, vitamin C and folacin.
1 cup water 250 mL
3 cups 2% milk (or 2% evaporated milk) 750 mL
Pernod, a licorice-flavored liqueur, adds 1 lb monkfish or other fish fillets 500 g
wonderful flavor to fish soups. Other (fresh or frozen)
licorice-flavored liqueurs such as 1 cup corn kernels 250 mL
Sambuca or Pastis can also be used.
Use only a small amount to enhance, 1/2 cup chopped fresh parsley leaves 125 mL
not overpower, the other flavors. 2 to 3 tsp Pernod (optional) 10 to 15 mL
1/4 tsp each salt and pepper 1 mL

Oyster Chowder In heavy saucepan, melt butter over medium heat; add
Prepare Easy Fish Chowder,
potatoes, onion and carrot and cook, stirring occasionally, for
substituting 1 lb (500 g) shucked
oysters for the fish. Just before serving, 5 minutes. Add water; cover and simmer for 15 minutes or
stir in Pernod. until vegetables are nearly tender.
Stir in milk, fish (if using monkfish, cut into chunks) and
corn; simmer for 5 to 10 minutes or until fish flakes and is
opaque. Add parsley, Pernod (if using), salt and pepper.
Super Supper
Easy Fish Chowder (this page) Makes 4 main-course servings, about 1 1/2 cups (375 mL) each.
Whole-wheat buns
Tossed salad
Fresh fruit *Peel potatoes only if skin is tough.

PER MAIN COURSE SERVING:

340 calories
26 g protein
8 g total fat
4 g saturated fat
50 mg cholesterol
42 g carbohydrate
3 g dietary fiber
309 mg sodium

50
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M AKE A HEAD Corn and Tomato Chowder

Soup is best served same day but
can be covered and refrigerated for
up to two days or frozen for up to
one week (stir well after reheating).
with Tarragon
Fresh tarragon adds a burst of flavor to this soup. If it isn’t
available, use other fresh herbs instead (try basil, rosemary or
oregano). If you can’t find any fresh herbs, use dried
tarragon. Serve soup hot or cold.

1 tbsp canola or olive oil 15 mL

1 medium onion, chopped 1
3 large cloves garlic, minced 3
Nutrition Bonus 2 tbsp all-purpose flour 25 mL
One serving is a high source of 1 can (19 oz/540 mL) tomatoes 1
calcium. (undrained), chopped
2 potatoes, peeled and diced 2
1 cup vegetable or chicken stock 250 mL
Nutrition Note
Keep a can of evaporated milk 2 cups 2% evaporated milk or 2% fresh milk 500 mL
(2%, low-fat or skim) on your shelf. It 2 cups corn kernels (canned, frozen 500 mL
makes a creamy base for soups and or from cooked cob)
pasta sauces and has the added bonus
of twice the amount of calcium and 2 tbsp chopped fresh parsley leaves 25 mL
vitamin D as the same amount of 2 tbsp chopped fresh chives or green onions 25 mL
fresh milk. 1 tbsp chopped fresh tarragon leaves 15 mL
(or 1 tsp/5 mL crushed dried)
Dash hot pepper sauce Dash
Curried Corn and Tomato
Salt and pepper
Chowder
For a completely different but
appealing flavor, substitute 1 tsp In heavy saucepan, heat oil over medium heat; add onion
(5 mL) each curry powder and cumin and cook, stirring occasionally, until tender. Stir in garlic and
for the tarragon. cook for 30 seconds. Sprinkle flour into pan and mix well.
Stir in tomatoes, and dried tarragon (if using); bring to boil,
stirring. Add potatoes and stock; boil gently for 15 minutes or
until potatoes are tender.
In separate saucepan or in microwave oven, heat milk until
hot but not boiling; pour into tomato mixture. Stir in corn.
Stir in parsley, chives, fresh tarragon (if not using dried) and
hot pepper sauce. Season with salt and pepper to taste.
PER SERVING:
164 calories Makes 8 servings, 3/4 cup (175 mL) each.
8 g protein
3 g total fat
1 g saturated fat
5 mg cholesterol
28 g carbohydrate
2 g dietary fiber
263 mg sodium

51
SOUPS

M AKE A HEAD Bean and Vegetable Soup

Soup can be covered and This hearty soup is a meal on its own and handy to have
refrigerated for up to three days, or
ready in the refrigerator or freezer to simplify hectic
frozen up to one month. This soup
tastes best the day after it is made.
mealtimes. Individual portions are easy to reheat in the
Soup will thicken upon standing; microwave. Serve with homemade bread and a crisp salad.
add water to thin soup if necessary.
6 cups water 1.5 L
3 carrots, thinly sliced 3
3 cloves garlic, minced 3
2 large onions, sliced 2
Nutrition Bonus 2 potatoes (unpeeled), cubed 2
One serving is a very high source of 1 can (19 oz/540 mL) pinto or romano 1
vitamin A, dietary fiber and folacin. (cranberry) beans, drained and rinsed*
1 can (19 oz/540 mL) kidney beans, 1
baby lima beans, black-eyed peas or flageolets,
drained and rinsed
1 can (19 oz/540 mL) garbanzo beans 1
Rush-Hour Family Dinner (chick-peas), drained and rinsed
Bean and Vegetable Soup (this page) 1/2 cup chopped fresh parsley and/or coriander 125 mL
Spinach Supper Salad (page 71)
(cilantro) leaves
Whole-wheat rolls
Fresh fruit 1 tbsp crushed dried basil leaves 15 mL
2 tsp crushed dried oregano leaves 10 mL
1 tsp each Worcestershire sauce and pepper 5 mL
Salt

In large saucepan, combine water, carrots, garlic, onions

and potatoes; bring to boil. Reduce heat, cover and simmer
for 20 minutes or until vegetables are tender.
Add pinto beans, kidney beans, garbanzo beans, parsley,
basil, oregano, Worcestershire sauce and pepper. Simmer for
5 to 10 minutes to blend flavors. Add salt to taste.
Makes 12 servings, 1 cup (250 mL) each.

*If unavailable, substitute kidney beans, baby lima beans, black-eyed peas or
PER SERVING: flageolets.
157 calories
8 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
30 g carbohydrate
7 g dietary fiber
307 mg sodium

52
 SOUPS

M AKE A HEAD Red Lentil Soup

Soup can be covered and
refrigerated for up to three days or
frozen for up to one month.
Make this the taste centerpiece of a meal and add grilled
cheese sandwiches or a salad depending on your appetite. Use
2 tbsp (25 mL) each of chopped fresh thyme and oregano
leaves if available.

1/2 cup dried red lentils 125 mL

2 small onions, coarsely chopped 2
4 cups vegetable or chicken stock 1L
1 bay leaf 1
1 large clove garlic, minced 1
Nutrition Bonus
One serving is a very high source of 1 cup sliced carrots 250 mL
vitamin A and folacin, and a high 2 tbsp long-grain rice 25 mL
source of iron.
1 can (14 oz/398 mL) tomatoes 1
(undrained), chopped
1 tsp each crushed dried thyme and 5 mL
oregano leaves
Brown, Green or
1 tsp ground cumin 5 mL
Red Lentils – Is there a
difference? 1/4 cup chopped fresh parsley and/or coriander 50 mL
Yes. When cooked, red (often called (cilantro) leaves
Egyptian) lentils are soft, while brown Salt and pepper
or green lentils retain their shape. Use
red lentils for soups and dishes (such
as patties) where you want the lentils Wash and drain lentils. In large saucepan, combine lentils,
to be soft. Use brown lentils in salads, onions, stock, bay leaf and garlic; cover and simmer for
soups or in dishes where you want the 30 minutes.
lentils to retain their shape. Add carrots, rice, tomatoes, thyme, oregano and cumin;
Because lentils are a good source of simmer, covered, for 20 minutes or until carrots are tender
protein, they are often included in
and lentils are soft. Remove bay leaf. Add parsley and/or
meatless meals. One cup (250 mL) of
cooked lentils is a very high source of coriander; season with salt and pepper to taste.
fiber. Makes 8 servings, 3/4 cup (175 mL) each.

PER SERVING:
91 calories
5 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
17 g carbohydrate
3 g dietary fiber
417 mg sodium

53
SOUPS

M AKE A HEAD Portuguese Collard Soup

Soup can be covered and
refrigerated for up to two days.
My Canadian-Portuguese friend, Albino Santos, taught me
how to make this savory soup. Collard greens are similar in
shape to large beet green but look like dark green, flat
cabbage leaves with coarse stems. This soup is so popular in
Portugal that the grocery stores sell plastic bags full of thinly
sliced collard leaves. Use spinach if collard leaves are not
available.

6 cups water 1.5 L

5 large potatoes, peeled and coarsely chopped 5
Nutrition Bonus 1 large carrot, thinly sliced 1
One serving is a very high source of
vitamin A. 14 large collard leaves 14
2 oz chorizo* (sweet smoked pork sausage), 60 g
about 3 1/2 inches (9 cm) long
Spinach Soup 2 tbsp olive oil 25 mL
Substitute 1 package (10 oz/284 g) 1 tsp salt 5 mL
fresh spinach, thinly sliced, for the
Dash hot pepper sauce Dash
collard.

In large saucepan, combine water, potatoes and carrot;

For a very low-fat choice, you can omit
oil without sacrificing taste.
simmer over medium heat until vegetables are tender. With a
hand-held blender, purée in pot until smooth. (Or use slotted
spoon to transfer potatoes and carrot to food processor;
blend until smooth. and return to cooking liquid and stir until
combined.)
Remove tough stems from collard leaves. Thinly slice leaves
into 1/8-inch (3 mm) or less strips to make about 8 cups (2 L)
lightly packed. (Or roll up 4 or 5 leaves at a time and slice
crosswise in food processor.)
Peel casing from sausage; slice sausage as thinly as possible
(1/16-inch/1 mm thick). Stir sliced collard leaves and sausage
into soup; simmer, uncovered, for 10 minutes. Add oil, salt
and hot pepper sauce. If soup is too thick, add more water.
Makes 10 servings, about 1 cup (250 mL) each.

PER SERVING: *Chorizo sausages are available in many European meat stores or
144 calories delicatessens. Sweet means they are not hot and spicy. If chorizo sausages are
4 g protein not available, use a small pepperoni instead.
5 g total fat
1 g saturated fat
5 mg cholesterol
22 g carbohydrate
3 g dietary fiber
323 mg sodium

54
 SOUPS

M AKE A HEAD Curried Apple and Zucchini Soup

Soup can be covered and The lovely delicate flavor of this light cream soup makes it a
refrigerated for up to one day or
good choice for a first course at a dinner party that has a
frozen for up to one month.
(If freezing, add curry powder just
variety of tastes and texture to follow.
before reheating soup.)
Before reheating gently, stir soup 2 tbsp butter or olive oil 25 mL
with a whisk to regain consistency. 2 apples, peeled, cored and chopped 2
1 large onion, chopped 1
1 to 3 tsp curry powder (or 2 tbsp/25 mL 5 to 15 mL
medium-hot curry paste)*
4 cups chicken stock 1L
3 cups diced (unpeeled) zucchini (12 oz/375 g) 750 mL
About Curry Powder 1/4 cup rice 50 mL
and Pastes
Curry powder is a blend of a number
1/2 tsp salt 2 mL
of spices and can vary in taste and 1 cup 2% milk 250 mL
degree of hotness or heat. Some are
labelled mild or medium. Most lose
intensity of flavor over time. Curry In saucepan, melt butter; over medium-high heat, sauté
pastes are now available in many apples and onions for 5 minutes or until softened. Sprinkle
Canadian grocery stores. The paste with curry powder; cook, stirring, for a few seconds. Pour in
has a wonderful, fresh flavor and chicken stock; bring to boil.
can be used instead of curry powder. Add zucchini, rice and salt; cover and simmer over low heat
They also vary in taste and degree of until zucchini and rice are very soft and soup is slightly
hotness. Add a small amount of thickened. In batches, pour into food processor or blender;
powder or paste to your recipe, then blend until smooth. Return to pan and add milk; heat
add more to suit your tastes.
through.
Makes 10 servings, about 3/4 cup (175 mL) each.

PER SERVING:
90 calories
4 g protein
3 g total fat
1 g saturated fat
2 mg cholesterol
12 g carbohydrate
1 g dietary fiber
470 mg sodium

55
Salads
S
ALADS HAVE A NEW STATUS IN OUR MEALS and deservedly so. They are no longer
reserved only for side dishes. And rock-hard tomatoes and flavorless iceberg lettuce have
been pushed aside by crisp romaine and tender buttery Boston lettuce. We now have
so many wonderful fresh ingredients to work with that there has been a breakthrough in
imaginative combinations of foods –– the Melon and Bean Salad (page 68) is just one example.
In fact, we could feast on salads for months and never taste the same one. Red radicchio
lettuce and nutty arugula are special treats to excite your palate. Pasta salads (now much more
than macaroni with mayonnaise), Greek Salad (page 73), Chick-Pea Salad with Red Onion
and Tomato (page 77), plus many others are delicious as a main course as well as a side salad.
Moreover, health-conscious gourmets realize that salads are a good way to get fiber,
vitamins and minerals into our diet. When combined with high-fiber vegetables, such as
spinach, beans and chick-peas, and tossed with a low-fat dressing, such as Creamy Caesar
(page 81) or Blue Cheese Dressing (page 80), they are low in calories and fat, and high in
fiber. These salads are made to order for the Canadian Cancer Society’s recommendations
for a low-fat, high-fiber diet.

M AKE A HEAD Roasted Red Pepper, Mushroom and

Roast red peppers; cover and
refrigerate up to three days. Wash
lettuce; dry well. Wrap in paper
towels and place in plastic bag;
refrigerate up to one day.
Melon Salad
Roasted peppers have a rich, delicious flavor and a soft yet
still firm texture that makes this salad spectacular as an
appetizer or for lunch. Increase the shrimp and serve as a
main-course salad for a light supper.

1 large sweet red pepper 1

Nutrition Bonus 1 head Boston lettuce, separated 1
One serving provides 153% of an
1 honeydew melon or cantaloupe, 1
adult’s daily requirement of vitamin C
(a very high source) and is also a very seeded and cut in wedges
high source of folacin. 12 white mushrooms, sliced 12
2 tomatoes, sliced 2
In the winter or if time is short, use the
peppers raw or use canned or bottled 8 oz cooked salad shrimp (optional) 250 g
roasted red peppers. 1 cup Orange Vinaigrette (page 80) 250 mL

On a baking sheet, roast red pepper in 375˚F (190˚C) oven

for 20 minutes; turn and roast on other side for 20 minutes
longer or until soft and blistered. Let cool. Peel off skin (it
Photo: should come off easily); remove seeds and ribs and cut into
Crudités with Creamy strips.
Fresh Dill Dip (page 31)

56
 SALADS

PER SERVING: Line 8 salad plates with lettuce. Arrange melon wedges in
149 calories center; top with red pepper strips. Arrange mushrooms on
2 g protein one side, tomatoes on other. Arrange shrimp (if using) over
7 g total fat remaining lettuce. Drizzle with Orange Vinaigrette.
1 g saturated fat
0 mg cholesterol Makes 8 appetizers.
22 g carbohydrate
3 g dietary fiber
176 mg sodium

Menu-Planning Tip for Busy Cooks

Once a week, make a large amount of a hearty soup, such as Bean and
Vegetable Soup (page 52), Italian Vegetable Soup with Pesto (page 46) or Nova
Scotia Seafood Chowder (page 48), and a salad that keeps well, such as
Bermuda Bean Salad (page 74), Tabbouleh (page 60) or Chick-Pea Salad with
Red Onion and Tomato (page 77). Along with thick fresh bread or toast, you’ll be
ready for rush-hour meals. Or for a fast, nutritious meal, serve either the salad
or the soup with open-face grilled sandwiches, such as mozzarella on whole-
wheat buns sprinkled with oregano.

M AKE A HEAD Spinach and Red Cabbage Salad

Prepare spinach and wrap in paper
towels. Place in plastic bag;
with Blue Cheese Dressing
refrigerate up to one day. Red cabbage on dark green spinach is a striking color
combination. Team it with Blue Cheese Dressing (page 80)
for a punch of flavor and a creamy texture.
Nutrition Bonus
One serving is a very high source of 2 cups packed fresh spinach leaves (5 oz/140 g) 500 mL
folacin, and a high source of vitamin A.
1/2 cup thinly sliced red cabbage 125 mL
PER SERVING: 1/4 cup Blue Cheese Dressing (page 80) 50 mL
28 calories
2 g protein Wash spinach and dry well; discard tough stems and tear
1 g total fat
large leaves into 2 or 3 pieces. In salad bowl, toss spinach
1 g saturated fat
3 mg cholesterol
with cabbage and dressing.
2 g carbohydrate Makes 4 servings.
1 g dietary fiber
79 mg sodium

Photo:
Italian Vegetable Soup with
Pesto (page 46)
Olive and Rosemary Soda
Bread (page 181)

57
SALADS

M AKE A HEAD Broccoli Buffet Salad

Salad ingredients and vinaigrette Serve this colorful any-time-of-year salad as a first course, or
can be covered and refrigerated
as a main course with an omelet, soup or grilled meat or
separately for up to eight hours;
toss together just before serving. (If
chicken. Use a mild red onion or a sweet white onion.
vinaigrette and vegetables are
combined in advance, broccoli will 1 large bunch broccoli (1 1/2 lb/750 g) 1
lose its color.) 1 1/2 cups thickly sliced small mushrooms 375 mL
1 cup crumbled feta cheese (4 oz/125 g) 250 mL
1/2 cup thinly sliced mild red or Spanish onion, 125 mL
separated in rings
2 tbsp toasted sliced almonds 25 mL

Nutrition Bonus Vinaigrette Dressing:

One serving provides 87% of an adult’s 3 tbsp water 50 mL
daily requirement of vitamin C (a very
high source), and is a high source of 2 tbsp olive oil 25 mL
folacin. 2 tbsp fresh lemon juice 25 mL
1 clove garlic, minced 1
1/2 tsp crumbled dried oregano leaves 2 mL
Winter Family Supper 1/4 tsp each salt and pepper 1 mL
Broccoli Buffet Salad (this page)
Omelet à la Jardinière (page 131)
Apricot, Orange and Pecan Loaf Trim ends of broccoli. Cut into florets. Peel stalks and cut
(page 188) in 1-inch (2.5 cm) long strips about 1/4 inch (5 mm) wide to
Cinnamon Applesauce (page 206) make about 6 cups (1.5 L).
In large pot of rapidly boiling water, cook broccoli for 2
minutes; drain and refresh under cold running water to set
To toast almonds color and prevent further cooking. Drain and dry with paper
Place almonds in baking pan and towels. Place in salad bowl and toss with mushrooms, cheese
bake in 350˚F (180˚C) oven for 8 to 10 and onion.
minutes or until golden and fragrant.
Toasting almonds enhances their flavor. Vinaigrette Dressing: Combine water, oil, lemon juice, garlic
and oregano, mixing well; pour over vegetables and toss to
mix. Season with salt and pepper; toss again. Sprinkle
almonds over top.
Makes 8 servings, about 1 cup (250 mL) each.

PER SERVING:
108 calories
5 g protein
8 g total fat
3 g saturated fat
14 mg cholesterol
6 g carbohydrate
2 g dietary fiber
263 mg sodium

58
 SALADS

M AKE A HEAD Artichoke Tomato Salad

Salad can be covered and Tasty chunks of artichoke heart combine with cucumbers,
refrigerated for up to three hours.
tomatoes and green onions for a sensational summer salad.
Let stand at room temperature
before serving.
Serve with soup or cheese and fresh bread for lunch or
supper.

2 tbsp red wine vinegar 25 mL

Nutrition Bonus
One serving is a very high source of
folacin and a high source of vitamin C
and dietary fiber.
Perfect Hard-Cooked Eggs
For tender hard-cooked eggs without a
dark ring, cover eggs with cold water
and bring to boil. Remove pan from
heat; cover and let stand for 20
minutes. Rinse eggs in cold water and
peel off shell. Unpeeled hard-cooked
eggs can be stored for up to one week
in the refrigerator.
1/2 tsp Dijon mustard 2 mL
1 clove garlic, minced 1
1/4 cup olive or vegetable oil 50 mL
4 green onions, chopped 4
1 English cucumber, cut in chunks 1
5 tomatoes, coarsely chopped 5
1 can (14 oz/398 mL) artichoke hearts, 1
drained and quartered
2 hard-cooked eggs, grated or chopped 2
Salt and pepper
Lemon juice
In large salad bowl, mix together vinegar, mustard and
garlic; gradually whisk in oil. Layer with onions, then
cucumber, then tomatoes and artichokes. Sprinkle eggs over
top. Cover and refrigerate.
About 15 minutes before serving, toss salad. Season with
salt, pepper and lemon juice to taste.
Makes 6 servings, about 1 cup (250 mL) each.

COMPARE:
Per 3 1/2 oz/100g: Grams fiber
• Lettuce (iceberg, romaine or Boston) 1.5
• Cabbage (red, green or Savoy), raw 2.0
• Spinach, raw 4.0

PER SERVING:
119 calories
5 g protein
7 g total fat
1 g saturated fat
72 mg cholesterol
12 g carbohydrate
4 g dietary fiber
170 mg sodium

59
SALADS

M AKE A HEAD Tabbouleh

Salad can be covered and
refrigerated for up to one day.
One of my favorite summer salads, this Mediterranean dish is
delicious as part of a salad plate for picnics or lunches, and
keeps well in the refrigerator. Bulgur adds a nutty flavor and
texture, and mint lends a special fresh touch. If fresh mint
isn’t available, simply omit it.

1 cup bulgur 250 mL

2 cups lightly packed chopped fresh parsley 500 mL
1 cup finely chopped green onions 250 mL
1/3 cup olive oil 75 mL
1/3 cup fresh lemon juice 75 mL
1/4 to 1/2 cup chopped fresh mint leaves 50 to 125 mL
3 tomatoes, diced 3
Nutrition Bonus 1 cucumber, peeled, seeded and chopped 1
One serving is a high source of
vitamin C, folacin and dietary fiber. 1 tsp salt 5 mL
Pepper

Soak bulgur for 30 minutes in enough hot water to cover

by 2 inches (5 cm); drain well, pressing out excess water. Toss
with parsley, onions, oil, lemon juice, mint, tomatoes and
Picnic Salad Supper
cucumber. Cover and refrigerate for at least 1 hour. Add salt;
White Kidney Bean Salad (page 70)
Pasta Salad with Sweet Peppers and season with pepper to taste.
Dill (page 76) Makes 10 servings, about 2/3 cup (150 mL) each.
Tabbouleh (this page)
Whole-wheat pita bread
Fresh peaches
Bulgur and Cracked Wheat
Bulgur and cracked wheat add a new dimension in texture, a nutty flavor, good
nutrients and fiber to dishes. They are both made from wheat berries. Cracked
wheat is basically made from wheat berries that have been cracked, then
coarsely milled. Bulgur is made from wheat berries that have been crushed,
then either parboiled (European) or steamed (American), then dried. Bulgur is a
very high source of fiber. One cup (250 mL) of cooked bulgur has 8 grams of
dietary fiber.
Bulgur is available in some supermarkets and bulk food stores, but you can
always find it in health food stores. I usually buy medium grind bulgur and use
it in salads (Tabbouleh, this page) or stuffings, or mix with other grains or
PER SERVING: vegetables. Fine grind bulgur is used in breads; coarse grind is often used in
132 calories pilafs. To use, combine with twice as much hot water as bulgur and soak bulgur
3 g protein for about 20 minutes or until tender but not mushy (soaking time may vary
8 g total fat depending on grind and processing); drain. I prefer bulgur to cracked wheat in
1 g saturated fat salads and pilafs.
0 mg cholesterol
15 g carbohydrate
4 g dietary fiber
244 mg sodium

60
 SALADS

M AKE A HEAD Danish Cucumber Salad

Salad can be covered and
refrigerated for up to one day. Drain
and season before serving.
Danes serve this salad often, especially with chicken or as a
topping for open-face sandwiches. Sprinkling the cucumbers
with salt draws out the water and makes the cucumbers crisp.
The dressing has virtually no fat. When I had this dish in
Denmark, it was beautifully garnished with blue cornflowers.

1 English cucumber (unpeeled) 1

1 tsp salt 5 mL
1/2 cup granulated sugar 125 mL
1/2 cup vinegar 125 mL
Salt and pepper
Chopped fresh dill leaves

Thinly slice cucumbers and place in bowl or sieve. Sprinkle

with salt and let stand for 1 hour. Pour off liquid and pat dry;
transfer to bowl.
In small saucepan or microwaveable dish, combine sugar
and vinegar; stir over low heat or microwave until sugar is
dissolved; let cool. Pour over cucumbers; let stand for 30 to
60 minutes. Drain cucumbers; season with salt and pepper to
taste. Garnish generously with dill.
Makes 4 servings.

PER SERVING:
111 calories
1 g protein
trace total fat
0 g saturated fat
0 mg cholesterol
29 g carbohydrate
1 g dietary fiber
2 mg sodium

61
SALADS

M AKE A HEAD Arugula and Radicchio Salad

Greens can be washed and dried,
then loosely rolled in paper towels
and refrigerated in plastic bag for
up to 24 hours. Oranges can be
sliced, covered with plastic and
refrigerated up to 24 hours as well.
Toss with dressing just before
serving.
with Balsamic Vinaigrette
Arugula is a tender salad green with a delightful peppery
nutty flavor. It’s very special and often expensive. Radicchio,
a red leaf lettuce, is much like a small cabbage in appearance.
When these two are combined, they make a colorful, elegant
salad. The flavors are wonderful, so it isn’t necessary to add a
lot of other ingredients.

1 small head radicchio 1

1 bunch arugula or lamb’s lettuce or watercress 1
1 head Boston or Bibb lettuce 1
Nutrition Bonus 1 orange (optional) 1
One serving is a very high source of
2 tbsp balsamic vinegar 25 mL
folacin.
2 tbsp extra virgin olive oil 25 mL
1/4 tsp Dijon mustard 1 mL
Balsamic vinegar from Italy is dark Salt and pepper
colored and has a mellow, slightly 1/4 cup coarsely chopped fresh parsley leaves 50 mL
sweet wonderful flavor that is delicious
in salad dressings. It is available at
most grocery stores and varies Separate radicchio, arugula and Boston lettuce leaves and
considerably in quality and price. The wash thoroughly. Spin or pat dry on paper towels. Cut off
higher the quality, the more the balance rind and white pith from orange (if using); cut into thin slices.
between sweetness and acid. In large salad bowl, whisk together vinegar, oil, mustard,
and salt and pepper to taste. Tear lettuce into large pieces.
Add to bowl along with orange slices; toss well. (Or arrange
Easter Luncheon tossed lettuce on salad plates; garnish with orange slices.)
Melon with fresh lime Sprinkle with parsley.
Eggs with Curry Sauce over rice Makes 6 servings.
(page 94)
Arugula and Radicchio Salad with
Balsamic Vinaigrette (this page)
Rhubarb Crumb Pie (page 216)

PER SERVING:
56 calories
1 g protein
5 g total fat
1 g saturated fat
0 mg cholesterol
3 g carbohydrate
1 g dietary fiber
16 mg sodium

62
 SALADS

M AKE A HEAD Julienne Vegetables with

Vegetables and vinaigrette can be
prepared and set aside separately
for up to two hours.
Balsamic-Walnut Vinaigrette
White or yellow turnip or tender parsnips cut into julienne, or
matchstick-size, strips make an interestingly different salad.
Serve with grilled meats or fish or as part of a buffet.

Balsamic-Walnut Vinaigrette:
1 clove garlic, minced 1
1/2 tsp salt 2 mL
4 tsp balsamic vinegar 20 mL
4 tsp walnut oil 20 mL

Nutrition Bonus 1 cup julienned carrot 250 mL

One serving is a very high source of
vitamin A. 1 cup green beans, cut in 1 1/2-inch 250 mL
(4 cm) lengths
1 cup julienned zucchini 250 mL
Making the Most of Salad 1 cup julienned celery 250 mL
Oils 2 tbsp chopped green onions or fresh chives 25 mL
One tablespoon (15 mL) of oil contains
1/2 tsp pepper 2 mL
14 grams of fat, so use it sparingly.
You can often use less if you use a
stronger, more flavorful oil such as Balsamic-Walnut Vinaigrette: In shallow salad bowl, mash
extra virgin olive or walnut. garlic with salt; whisk in vinegar, then oil. Set aside.
Salad: In saucepan of boiling water, cook carrot and beans
for 3 minutes or until crisp-tender; drain and rinse under cold
Lemon Vinaigrette running water. Drain again. Add to vinaigrette along with
Substitute fresh lemon juice and extra- zucchini and celery; toss until well mixed. Sprinkle with green
virgin olive oil for the balsamic vinegar onions and pepper.
and walnut oil.
Makes 6 servings, about 2/3 cup (150 mL) each.

PER SERVING:
50 calories
1 g protein
3 g total fat
trace saturated fat
0 mg cholesterol
5 g carbohydrate
2 g dietary fiber
223 mg sodium

63
SALADS

M AKE A HEAD Coleslaw with Apple and Onion

Salad can be covered and This is a tasty everyday summer salad using new-crop, mild-
refrigerated for up to one day.
flavored, crisp cabbage. It also makes a fine winter salad
when lettuce and tomatoes aren’t plentiful or flavorful.

2 cups finely shredded cabbage 500 mL

1 medium carrot, grated 1
Half sweet green pepper, chopped Half
1 apple, chopped 1
2 green onions, chopped 2
Nutrition Bonus
One serving is a very high source of Salt and pepper
vitamins A and C, and a high source of
folacin. Yogurt Dressing:
1/4 cup plain yogurt 50 mL
2 tbsp light mayonnaise 25 mL
1 tsp fresh lemon juice 5 mL
1/4 tsp dried dillweed or 2 tbsp (25 mL) 1 mL
To reduce the fat content and give a chopped fresh
lighter flavor and texture, substitute
low-fat yogurt for mayonnaise in salad
dressing recipes, or use half yogurt and In serving bowl, combine cabbage, carrot, green pepper,
half sour cream or light mayonnaise. apple and onions.

Yogurt Dressing: Combine yogurt, mayonnaise, lemon juice

and dillweed, mixing well. Pour over salad and toss to mix.
Season with salt and pepper to taste.
Makes 4 servings, about 1/2 cup (125 mL) each.

PER SERVING:
77 calories
2 g protein
3 g total fat
trace saturated fat
1 mg cholesterol
13 g carbohydrate
2 g dietary fiber
76 mg sodium

64
 SALADS

M AKE A HEAD Tomato Raita

Omitting tomatoes, salad can be Raita is an East Indian type of salad. Delicious with curries
covered and refrigerated for up to
or spicy foods, it adds a colorful note to the meal. I also like
four hours; add tomatoes just
before serving.
to have it for lunch spooned into pita bread pockets along
with hummus and shredded lettuce.

1 1/2 cups chopped seeded peeled cucumber 375 mL

1 tsp salt 5 mL
2 medium tomatoes 2
1 tbsp finely chopped onion 15 mL
1 cup plain low-fat or extra-thick yogurt 250 mL
1/4 cup chopped fresh parsley leaves 50 mL
Cucumber Raita 2 tbsp chopped fresh coriander (cilantro) leaves 25 mL
Use 3 cups (750 mL) chopped
cucumbers; omit tomatoes. 1 tsp ground cumin 5 mL

Sprinkle cucumber with salt; let stand for about 40

minutes. Rinse under cold running water; pat dry. Core
tomatoes; cut into 1/2-inch (1 cm) cubes. In bowl, toss
together cucumber, tomatoes and onion; drain off any liquid.
Combine yogurt, parsley, coriander and cumin; pour over
vegetables and mix lightly.
Makes 6 servings, about 3/4 cup (175 mL) each.

PER SERVING:
43 calories
3 g protein
1 g total fat
trace saturated fat
2 mg cholesterol
7 g carbohydrate
1 g dietary fiber
35 mg sodium

65
SALADS

M AKE A HEAD Red Potato Salad with

Salad can be covered and
refrigerated for up to eight hours.
Sour Cream and Chives
Red-skinned potatoes add color, but any kind of new potato
can be used. Be sure to leave the skin on for additional flavor
and fiber. Sour cream and yogurt combine to make a light yet
creamy dressing that is much lower in fat than traditional
mayonnaise, or use light mayonnaise mixed with no-fat sour
cream or yogurt (see chart below).

6 medium red-skinned potatoes 6

1/2 cup sour cream 125 mL
1/2 cup plain yogurt 125 mL
1/3 to 1/2 cup finely chopped fresh chives 75 to 125 mL
or green onions
1/2 tsp salt 2 mL
Pepper

Scrub potatoes but do not peel. If large, cut in half or

quarters. In saucepan of boiling water cook potatoes until
fork-tender; drain and return to pot. Shake in pan over
medium heat for a few seconds to dry potatoes. Cut into
1/2-inch (1 cm) cubes; let cool and place in bowl.
Combine sour cream, yogurt and chives; toss with potatoes.
Add salt, and pepper to taste. Refrigerate until serving.
Makes 10 servings, 1/2 cup (125 mL) each.

COMPARE:
Per 1/2 cup (125 mL) g fat calories
Potato salad made with:
• 1 cup (250 mL) mayonnaise 18 238
Or with
• 1/2 cup (125 mL) 1% yogurt and 1/2 cup (125 mL):
PER SERVING: • mayonnaise 9 165
103 calories
3 g protein • light mayonnaise 4 121
2 g total fat • regular sour cream (14% m.f.) 2 103
1 g saturated fat
5 mg cholesterol • light sour cream (5% m.f.) 1 99
19 g carbohydrate • no-fat sour cream 0.3 92
2 g dietary fiber
133 mg sodium

66
 SALADS

M AKE A HEAD Chicken and Melon Salad

Cover and refrigerate cooked
chicken and dressing separately for
up to one day. Assemble salad up to
one hour before serving.
This delicious main-course salad makes an elegant but easy
lunch. The chicken can be cooked and all ingredients chopped
a day in advance; then simply assemble the salad an hour or
so before serving. Instead of grapes or honeydew melon, you
can substitute other melons, or papaya, pineapple,
mushrooms or water chestnuts.

6 cups cubed cooked skinless chicken* 1.5 L

2 cups honeydew melon or cantaloupe balls 500 mL
2 cups chopped celery 500 mL
1 cup seedless green or red grapes, cut in half 250 mL
1 cup sliced water chestnuts (optional) 250 mL
1/2 cup 5% or regular sour cream 125 mL
1/2 cup 2% plain yogurt 125 mL
1 tsp grated fresh gingerroot (optional) 5 mL
1/2 tsp curry powder 2 mL
Salt and pepper

In large bowl, combine chicken, melon balls, celery, grapes,

and water chestnuts (if using).
Combine sour cream, yogurt, ginger (if using) and curry
powder until smooth; stir gently into salad. Season with salt
and pepper to taste.
Makes 8 servings, about 1 cup (250 mL) each.

*For 6 cups (1.5 L) cubed cooked chicken, use two 2 1/2 lb (1.25 kg)
roasting chickens or 8 chicken breasts. To cook 1 whole chicken in
microwave oven, put chicken on rack in microwave dish; cover dish with
waxed paper. Microwave on High for about 17 minutes, rotating a few
times, or until juices run clear when thigh is pierced or until meat
thermometer registers 185˚F (85˚C) when inserted in thickest part. To cook
conventionally, cover whole chicken with water and simmer for 1 hour or
until tender, skimming off foam occasionally. Let cool; discard skin and
bones.

PER SERVING:
262 calories
33 g protein
9 g total fat
3 g saturated fat
97 mg cholesterol
11 g carbohydrate
1 g dietary fiber
144 mg sodium

67
SALADS

M AKE A HEAD Melon and Bean Salad

Salad can be covered and Red kidney beans, juicy melon balls and strips of sweet red
refrigerated for up to two days.
pepper make a colorful combination that will perk up
anything from cold turkey to meat loaf to sandwiches.

1 small cantaloupe or honeydew melon 1

2 green onions (including tops) 2
1 small sweet red pepper 1
1 can (19 oz/540 mL) red or 1
white kidney beans, drained and rinsed
1 clove garlic, minced 1
2 tbsp chopped fresh parsley leaves 25 mL
Nutrition Bonus 2 tbsp fresh lemon juice 25 mL
One serving is a very high source of
vitamin C and a high source of vitamin 2 tbsp olive oil 25 mL
A, dietary fiber and folacin. Salt and pepper

Cut melon in half; scoop out seeds. With melon baller,

Summer Salad Buffet
Melon and Bean Salad (this page)
Julienne Vegetables with Balsamic-
Walnut Vinaigrette (page 63)
Red Potato Salad with Sour Cream and
Chives (page 66)
Sliced tomatoes and cucumbers
Toasted French bread with Tomato
Salsa Topping (page 154)
Fresh fruit in watermelon boat
scoop out pulp (or cut into cubes) to make about 2 cups (500
mL). Cut onions and red pepper into thin 1-inch (2.5 cm)
long strips. In salad bowl, combine melon, onions, red
pepper, beans, garlic and parsley; toss to mix.
Whisk together lemon juice and oil; pour over salad and
toss to mix. Season with salt and pepper to taste; toss again.
Cover and refrigerate until serving time.
Makes 8 servings, about 1/2 cup (125 mL) each.

PER SERVING:
109 calories
5 g protein
4 g total fat
trace saturated fat
0 mg cholesterol
15 g carbohydrate
5 g dietary fiber
161 mg sodium

68
 SALADS

M AKE A HEAD Bulgur Salad with Peas and Onions

Omitting peas, salad can be Served instead of a starchy vegetable such as potatoes, this
covered and refrigerated for up to
salad pairs beautifully with beef, chicken and fish. Bulgur is
one day. Add peas up to one hour
before serving (after a few hours,
available at some supermarkets and most health food stores.
peas will turn yellow).
3/4 cup bulgur 175 mL
2 cups green peas (fresh or frozen) 500 mL
1/2 cup chopped green onions 125 mL
1/2 cup chopped fresh parsley leaves 125 mL
1/4 cup each chopped fresh mint and coriander 50 mL
(cilantro) leaves*
3 tbsp fresh lemon juice 50 mL
Nutrition Bonus 1/2 tsp salt 2 mL
One serving is a high source of folacin
and dietary fiber. 1/4 tsp pepper 1 mL

Pour enough boiling water over bulgur to cover by at least

2 inches (5 cm); let stand for 20 to 30 minutes or until tender
and doubled in volume. Drain thoroughly, pressing out excess
water.
In saucepan of boiling water, cook peas for 1 minute; drain
and cool under cold running water. Drain again.
In bowl, combine bulgur, peas, onions, parsley, mint,
coriander, lemon juice, salt and pepper; toss to mix. Serve
cold or at room temperature.
Makes 8 servings, 1/2 cup (125 mL) each.

*Instead of fresh mint and coriander, add 1/2 to 1 tsp (2 mL to 5 mL) ground
cumin and 1 tbsp (15 mL) sesame oil.

PER SERVING:
78 calories
4 g protein
trace total fat
trace saturated fat
0 mg cholesterol
16 g carbohydrate
4 g dietary fiber
189 mg sodium

69
SALADS

M AKE A HEAD White Kidney Bean Salad

Salad can be covered and
refrigerated for up to three days.
Cannellini, or white kidney beans, make a delicious salad
when teamed with summer garden vegetables. Add cucumber
and tomato and you have a gazpacho-like flavor. If white
kidney beans are not available, use red. Serve as part of a
salad plate, with hamburgers or cold chicken, or toss with
spinach for a substantial salad.

Nutrition Bonus 1 can (19 oz/540 mL) white kidney beans, 1

One serving is a very high source of drained and rinsed (about 2 cups/500 mL)
dietary fiber and a high source of
vitamin C and folacin. 2/3 cup chopped English cucumber 150 mL
2/3 cup chopped Spanish or sweet onion 150 mL
1 sweet green pepper, chopped 1
Jiffy White Kidney 1 large tomato, chopped 1
Bean Salad 1/4 cup chopped fresh coriander (cilantro) 50 mL
Keep a can of white kidney beans on or parsley leaves
hand for a salad you can make at a
moment’s notice without the bother of 2 tbsp (approx) fresh lemon juice 25 mL
chopping vegetables. Toss 1 can 1 tbsp olive oil 15 mL
(19 oz/540 mL) drained and rinsed
3/4 tsp (approx) ground cumin 4 mL
white kidney beans with 2 tbsp (25 mL)
olive oil; 2 cloves garlic, minced; Salt and pepper
1 cup (250 mL) chopped fresh parsley Lettuce (optional)
leaves, and salt, pepper and fresh
lemon juice to taste. Makes 4 servings.
In bowl, combine beans, cucumber, onion, green pepper,
tomato, coriander, lemon juice, oil and cumin. Taste and
season with more lemon juice, cumin, and salt and pepper.
Summer Salad Plate Serve alone or on lettuce.
White Kidney Bean Salad (this page)
Devilled eggs Makes 6 servings, 3/4 cup (175 mL) each.
Spinach greens with Buttermilk Herb
Dressing (page 78)

PER SERVING:
117 calories
6 g protein
3 g total fat
trace saturated fat
0 mg cholesterol
18 g carbohydrate
7 g dietary fiber
211 mg sodium

70
 SALADS

Spinach Supper Salad

On a hot summer night, this is a perfect light meal with
French bread, cold soup and, for dessert, fresh fruit. Present it
attractively mounded in a large shallow bowl or arrange it on
individual salad plates. This salad is also delicious with Oil
and Vinegar Dressing (page 79).

Nutrition Bonus 4 cups torn fresh spinach leaves (4 oz/125 g) 1L

One main-course serving contributes
104% of an adult’s daily requirement Half head leaf lettuce, torn in bite-size pieces Half
for vitamin A , 117% vitamin C, and is 2 cups alfalfa sprouts 500 mL
also a very high source of calcium, 1/4 cup Buttermilk Herb Dressing (page 78) 50 mL
iron, folacin and dietary fiber.
4 oz mushrooms, sliced 125 g
1 large tomato, cut in chunks 1
2 green onions, chopped 2
10-Minute August Supper 1/2 cup crumbled feta cheese (2 oz/60 g) 125 mL
Corn on the cob 1 hard-cooked egg, coarsely chopped 1
Sliced tomatoes
Jiffy White Kidney Bean Salad
(page 70) In large shallow salad bowl, toss spinach, lettuce and alfalfa
Whole-wheat bread sprouts with dressing. Sprinkle with mushrooms, then
Fresh blueberries or peaches tomato, onions, feta cheese and egg.
Milk
Makes 2 main-course or 6 side-salad servings.
Herbs and spices vary in intensity of
flavor from one brand to another and
lose flavor over time. Always taste and
correct seasonings before serving.

COMPARE:
Main course serving: g fat calories
Spinach Supper Salad:
• without dressing 11 203
• with oil and vinegar dressing 22 306
• with Buttermilk Herb Dressing 11 216

COMPARE:
PER MAIN-COURSE SERVING:
Side-salad serving: g fat calories
216 calories
16 g protein Spinach Supper Salad:
11 g total fat
• with oil and vinegar dressing 7 102
6 g saturated fat
135 mg cholesterol • with Buttermilk Herb Dressing 4 72
18 g carbohydrate
7 g dietary fiber
592 mg sodium

71
SALADS

M AKE A HEAD Mediterranean Lentil Salad

Salad can be covered and
refrigerated for up to two days.
Brown or green lentils instead of red are better for salads
because they retain their shape after cooking and are tender
but not mushy. This salad is delicious as part of a buffet or
served on salad plates along with sliced tomatoes, artichoke
hearts, cooked green beans or asparagus drizzled with a
vinaigrette.

1 cup green or brown lentils 250 mL

1 cup diced carrots 250 mL
1 cup diced onion 250 mL
Nutrition Bonus
3 large cloves garlic, minced 3
One serving of this salad contributes
22% of an adult’s recommended daily 1 bay leaf 1
intake of iron and is high in dietary 1/2 tsp crushed dried thyme leaves 2 mL
fiber. 1 cup diced celery 250 mL
1 cup chopped fresh parsley leaves 250 mL
Lentils, like other legumes, are an 1/4 cup fresh lemon juice 50 mL
excellent source of dietary fiber, are 2 tbsp extra virgin olive oil 25 mL
high in iron and a good source of
vegetable protein. 1 tsp salt 5 mL
Brown lentils are usually smaller 1/4 tsp pepper 1 mL
than green lentils. Use either in this
salad. Cooking time will vary depending
on age and type. Cook until tender. If In saucepan, combine lentils, carrots, onion, 2 of the garlic
overcooked, they fall apart. cloves, bay leaf and thyme. Add enough water to cover by at
least 1 inch (2.5 cm); bring to boil. Reduce heat and simmer,
uncovered, until lentils are tender but not mushy, 15 to 20
minutes. Drain and remove bay leaf. Add celery, parsley,
lemon juice, oil, remaining garlic, salt and pepper; toss to
mix. Serve at room temperature.
Makes 8 servings, 1/2 cup (125 mL) each.

PER SERVING:
134 calories
7 g protein
4 g total fat
1 g saturated fat
0 mg cholesterol
19 g carbohydrate
4 g dietary fiber
314 mg sodium

72
 SALADS

M AKE A HEAD Greek Salad

Chop vegetables up to two hours in
advance; sprinkle with remaining
ingredients 20 minutes before
serving.
This salad is wonderful made with home-grown sun-ripened
tomatoes that haven’t seen the inside of a refrigerator. In fact,
for the best full flavor, be sure all the vegetables are at room
temperature when serving. Serve with soup, an omelet or as
part of a salad plate.

3 large tomatoes, chopped 3

2 cucumbers, peeled and chopped 2
Half small red onion or 2 green onions, Half
finely chopped (optional)
2 tbsp extra-virgin olive oil 25 mL
1 tbsp fresh lemon juice 15 mL
Nutrition Bonus 1 1/2 tsp crumbled dried oregano leaves 7 mL
One serving is a high source of vitamin Salt and pepper
C and folacin.
1 cup crumbled feta cheese (4 oz/125 g) 250 mL
6 black olives (preferably Greek), sliced 6

In shallow salad bowl or on serving platter, combine

tomatoes, cucumber and onion (if using). Sprinkle with oil,
then with lemon juice, oregano, and salt and pepper to taste.
Sprinkle feta cheese and olives over salad.
Makes 6 servings, about 3/4 cup (175 mL) each.

PER SERVING:
138 calories
4 g protein
10 g total fat
4 g saturated fat
18 mg cholesterol
9 g carbohydrate
2 g dietary fiber
321 mg sodium

73
SALADS

M AKE A HEAD Bermuda Bean Salad

Salad can be covered and This salad is good with just about any meal, and is handy at a
refrigerated for up to three days.
picnic or the cottage for crowd-size entertaining. The recipe
can easily be halved by using 10 oz (284 mL) cans of beans
and half a pound (250 g) each of fresh beans, but make the
Nutrition Bonus same amount of marinade. Bermuda onions –– white and
One serving is a very high source of slightly flattened at the ends –– have a wonderful sweet, mild
folacin and dietary fiber and a high flavor, but you can use any sweet, mild onion.
source of vitamin C.
6 cups cut fresh wax beans (1 lb/500 g) 1.5 L
6 cups cut fresh green beans (1 lb/500 g) 1.5 L
Dried Beans 1 can (19 oz/540 mL) red kidney beans, 1
Instead of using canned beans in any drained and rinsed
of the bean recipes in this book, you
can cook dried beans. They have a 1 can (19 oz/540 mL) lima or broad beans, 1
much nicer, firmer texture and are less drained and rinsed
expensive. One pound (500 g) dried 1 can (19 oz/540 mL) chick-peas, 1
beans (about 2 cups/500 mL) equals
drained and rinsed
5 to 6 cups (1.25 to 1.5 L) cooked
beans. Cooked beans freeze for up to 1 can (19 oz/540 mL) pinto, romano or 1
6 months. One can (19 oz/540 mL) white kidney beans, drained and rinsed
beans equals 2 cups (500 mL) drained 2 sweet green peppers, chopped 2
beans.
To soak dried peas or beans: Soak 2 Bermuda onions, thinly sliced in rings 2
well covered in water overnight OR
quick-soak by covering with water and Marinade:
bringing to boil; boil for 2 minutes. 1/2 cup red wine vinegar 125 mL
Remove from heat; cover and let stand
for 1 hour. Drain. 1/3 cup granulated sugar 75 mL
To cook soaked beans or peas: cover 1/3 cup packed brown sugar 75 mL
with water and bring to boil; reduce
1/4 cup vegetable oil 50 mL
heat, partially cover and simmer for
1 to 2 hours or until tender. Add more 1 tsp pepper 5 mL
water if necessary. Don’t add salt until 1/2 tsp salt 2 mL
beans are tender or they will take longer
to cook.
Snap ends off fresh beans; cut into 1 1/2-inch (4 cm) pieces.
In large pot of rapidly boiling water, cook wax and green
beans for 3 minutes; plunge into cold water until cool. Drain
and pat dry. In large bowl, combine cooked beans, kidney
beans, lima beans, chick-peas, pinto beans, green peppers and
PER SERVING: onions.
148 calories
7 g protein Marinade: In small bowl, combine vinegar, white sugar,
2 g total fat brown sugar, oil, pepper and salt, stirring until sugar is
trace saturated fat dissolved. Stir into bean mixture. Marinate in refrigerator for
0 mg cholesterol at least 12 hours.
27 g carbohydrate
6 g dietary fiber Makes 20 servings, 1/2 cup (125 mL) each.
250 mg sodium

74
 SALADS

M AKE A HEAD Crunchy Green Bean Salad with

Salad can be covered and
refrigerated for up to two days. Add
sesame seeds just before serving.
Asian Dressing
Let your imagination be your guide and add other raw
vegetables such as carrots, kohlrabi, fennel and turnip to this
easy make-ahead salad that’s perfect for a buffet.

1 1/2 lb green beans* 750 g

Half small head cauliflower Half
1 onion, chopped 1
Nutrition Bonus 1 large clove garlic 1
One serving is a high source of vitamin 1/4 cup soy sauce** 50 mL
C and folacin.
1/4 cup water 50 mL
1 tbsp olive or sesame oil 15 mL
1 tbsp sesame seeds 15 mL
8 large leaves Boston lettuce (optional) 8
Lunch Menus for
Entertaining
Remove stem end of green beans. Leave whole or cut into
SPRING 1 1/2-inch (4 cm) pieces. Cut cauliflower into small florets.
Chicken and Melon Salad (page 67) In large saucepan, bring 1 cup (250 mL) water to boil; add
Tossed green salad onion, garlic, beans and cauliflower. Reduce heat, cover and
Asparagus with Orange Vinaigrette simmer until vegetables are tender-crisp, about 8 minutes;
(page 80) drain and refresh under cold running water. Drain well.
Apricot, Orange and Pecan Loaf
Discard garlic.
(page 188)
Combine soy sauce, water and oil; pour over vegetables.
Strawberry Meringue Torte (page 210)
Cover and refrigerate for at least 1 hour.
SUMMER Meanwhile, in skillet, toast sesame seeds over medium-high
Pasta Salad with Sweet Peppers and heat, stirring, for about 3 minutes or until golden.
Dill (page 76) Place lettuce leaf (if using) on each plate. Toss vegetable
Sliced tomatoes with basil mixture; remove from marinade and spoon onto lettuce.
Peaches with Raspberry Coulis Sprinkle with sesame seeds.
(page 199)
Makes 8 servings.

*1 1/2 lb (750 g) green beans cut into 1 1/2-inch (4 cm) lengths yields 9 cups
(2.2 L).

**Soy sauce is very high in sodium. If possible, use a sodium-reduced soy

sauce. If unavailable, look for naturally brewed soy sauce. The highest
PER SERVING:
amount of sodium is found in chemically brewed soy sauce.
47 calories
2 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
9 g carbohydrate
3 g dietary fiber
51 mg sodium

75
SALADS

M AKE A HEAD Pasta Salad with

Prepare salad but only add half of
the dressing; cover and refrigerate
Sweet Peppers and Dill
for up to one day. Add remaining You can add any of the usual salad ingredients to this dish
dressing just before serving. except lettuce. It’s a terrific salad to have on hand in the
refrigerator for a ready-made summer meal or a picnic.
Nutrition Bonus Vegetables can be crisply cooked, but I like the crunch of
One serving provides 113% of an them raw. To serve as a main course, add shrimp, julienne
adult’s daily requirement of vitamin C strips of ham, chicken and/or cheese.
(a very high source), and is also a very
high source of vitamin A and a high 3 cups penne (or 8 oz/250 g pasta) 750 mL
source of folacin.
1 1/4 cups snow peas or green beans (4 oz/125 g) 300 mL
You can make this salad with 8 oz 3 cups small cauliflower pieces 750 mL
(250 g) of rotini, fusilli, truciolotti or 1 cup thinly sliced carrots 250 mL
broken lasagne noodles. 2 sweet peppers (red, yellow, green or 2
purple or combination), chopped
Lunch Menus for 2 green onions, chopped 2
Entertaining
1 1/2 lb large, cooked shrimp (optional) 750 g
FA L L 1/2 cup chopped fresh dill leaves* 125 mL
Nova Scotia Seafood Chowder (page 48)
Artichoke Tomato Salad (page 59)
Dressing:
Olive and Rosemary Soda Bread
(page 181) 2 cloves garlic, minced 2
Apple Cinnamon Sorbet (page 200) 1/4 cup balsamic or red wine vinegar 50 mL
Almond Meringues (page 185) 1/4 cup fresh lemon juice 50 mL
WINTER 1 tsp granulated sugar 5 mL
Tex-Mex Chili (page 100) or Fettuccine 1 tsp crushed dried oregano leaves 5 mL
with Clam Sauce (page 124)
Whole-wheat toast 1/2 tsp each salt and pepper 2 mL
Broccoli Buffet Salad (page 58) or 1/3 cup water 75 mL
Spinach and Red Cabbage Salad 1/4 cup olive oil 50 mL
(page 57)
Applesauce Raisin Spice Cake
(page 191) In large saucepan of boiling water, cook pasta until tender
Grapefruit Ice (page 202) but firm (taste for doneness after 2 minutes for fresh pasta,
5 minutes for dry). Drain and rinse under cold running water;
drain again.
Blanch snow peas or green beans in boiling water for
PER SERVING:
2 minutes. Drain and rinse under cold running water; drain
161 calories again. Cut diagonally into 2-inch (5 cm) lengths.
4 g protein In large bowl, combine cauliflower, carrots, sweet peppers,
6 g total fat green onions, dill, snow peas and pasta; toss to mix.
1 g saturated fat
0 mg cholesterol
24 g carbohydrate
3 g dietary fiber
126 mg sodium

76
 SALADS

Dressing: In food processor or bowl, combine garlic, vinegar,

lemon juice, sugar, oregano, salt and pepper, mixing well.
While processing or whisking, add water and oil, mixing well.
Pour over salad and toss to mix.
Makes about 10 servings, 1 cup (250 mL) each.

*If fresh dill isn’t available, substitute fresh parsley and/or basil.

M AKE A HEAD Chick-Pea Salad with Red Onion

Salad can be covered and
refrigerated for up to one day.
and Tomato
Chick-peas, or garbanzo beans, are becoming as popular here
as they are in Mediterranean countries. Serve this substantial
salad as part of a salad plate with a green salad and dark
bread for a light yet high-fiber lunch or supper. It’s ideal as
part of a meatless meal –– chick-peas are high in protein as
well as in fiber and iron.

Nutrition Bonus 1 can (19 oz/540 mL) chick-peas, 1

One serving is a high source of folacin. drained and rinsed
2 tbsp finely chopped red onion or green onions 25 mL
2 cloves garlic, minced 2
Summer Picnic in the Park 1 tomato, diced 1
Broccoli Buffet Salad (page 58)
Red Potato Salad with Sour Cream and 1/2 cup chopped fresh parsley leaves 125 mL
Chives (page 66) 2 tbsp fresh lemon juice 25 mL
Sliced cucumbers
1 tbsp extra-virgin olive oil 15 mL
Chick-Pea Salad with Red Onion and
Tomato (this page) 1/4 tsp each salt and pepper 1 mL
Olive and Rosemary Soda Bread
(page 181)
In salad bowl, combine chick-peas, onion, garlic, tomato,
Fresh peaches
parsley, lemon juice, oil, salt and pepper; toss to mix. Chill
for 2 hours to develop flavors before serving.
Makes 6 servings, about 1/2 cup (125 mL) each.

PER SERVING:
113 calories
5 g protein
3 g total fat
trace saturated fat
0 mg cholesterol
17 g carbohydrate
3 g dietary fiber
236 mg sodium

77
Salad Dressings
B
EWARE OF SALAD DRESSINGS : WHEN MADE with mayonnaise, cream or oil, they can
add a wicked amount of fat to your diet. You can make delicious dressings with
low-fat yogurt or buttermilk, and either light mayonnaise or just a touch of oil, with
fresh herbs, mustard or garlic for added flavor.
To reduce the fat in your usual recipes, substitute plain low-fat yogurt, buttermilk or
low-fat sour cream for half of the mayonnaise or sour cream you usually use. You’ll be
surprised at the results –– the dressing will be lighter and have added flavor.
Try some of these dressings. Most of them are very low in fat compared to traditional
recipes for dressings. If buying commercial varieties, choose the lower fat and calorie-
reduced kind.

M AKE A HEAD Buttermilk Herb Dressing

Dressing can be covered and Buttermilk, made from low-fat milk, has only a trace of fat,
refrigerated for up to four days.
yet it gives body and a wonderful flavor to this creamy salad
dressing.

3/4 cup buttermilk 175 mL

1/4 cup light mayonnaise 50 mL
3 tbsp chopped fresh parsley leaves 50 mL
1 small clove garlic, minced 1
1/2 tsp Dijon mustard 2 mL
1/2 tsp dried dillweed (or 3 tbsp /50 mL 2 mL
chopped fresh dill leaves)
1/4 tsp each salt and pepper 1 mL

In small bowl, whisk together buttermilk, mayonnaise,

parsley, garlic, mustard, dill, salt and pepper. Cover and
refrigerate.
Makes 1 cup (250 mL).
PER TBSP:
6 calories
trace protein
trace total fat
trace saturated fat
0 mg cholesterol
1 g carbohydrate
0 g dietary fiber
52 mg sodium

78
 SALAD DRESSINGS

M AKE A HEAD Oil and Vinegar Dressing

Dressing can be covered and
Use this all-purpose dressing on green salads, pasta salads
refrigerated for up to four days.
and as a marinade for vegetables. It has about half the fat
content of a traditional oil-and-vinegar dressing, but use it
sparingly because it is still high in fat.

1 tbsp cider vinegar 15 mL

1/2 tsp Dijon mustard 2 mL
1 small clove garlic, minced 1
Herb Vinaigrette
Add 1 tbsp (15 mL) chopped fresh Salt and pepper
herbs or parsley leaves and 1/4 tsp 3 tbsp canola or olive oil 50 mL
(1 mL) each crumbled dried thyme
3 tbsp water 50 mL
leaves and celery seed.
1/8 tsp granulated sugar (optional) 0.5 mL

Tarragon Vinaigrette In small bowl, whisk together vinegar, mustard, garlic, and
Substitute 1 tbsp (15 mL) tarragon salt and pepper to taste; gradually whisk in oil. Whisk in
vinegar for cider vinegar or add 1/4 tsp water; add sugar (if desired). Makes about 1/2 cup (125 mL).
(1 mL) dried tarragon leaves.
COMPARE:
g fat per 1 tbsp (15 mL)
A classic oil-and-vinegar dressing Salad Dressings from this book:
uses 3 parts oil to 1 part vinegar (e.g., Buttermilk Herb trace
3/4 cup/175 mL oil and 1/4 cup/50 mL
vinegar), and has about 10 grams fat Parsley Dressing 1
per 1 tbsp (15 mL). To reduce the fat Blue Cheese 1
content, replace half of the oil with
water, orange juice, or beef or chicken Tomato-French 1
stock, and add a pinch of sugar. Creamy Caesar 1
Orange Vinaigrette 3
Oil and Vinegar 5
Commercial Salad Dressings:
Ultra Low Fat Honey Dijon trace
Thousand Island - light 2
Creamy Caesar Light 3
Miracle Whip Light 3
Mayonnaise - light 5
PER TBSP:
46 calories Blue Cheese with Sour Cream 6
0 g protein Miracle Whip Regular 7
6 g total fat
Thousand Island - regular 7
1 g saturated fat
0 mg cholesterol Creamy Caesar 8
trace carbohydrate Mayonnaise - regular 11
0 g dietary fiber
5 mg sodium

79
SALAD DRESSINGS

M AKE A HEAD Orange Vinaigrette

Dressing can be covered and Use this citrusy dressing with a tossed green salad or drizzle
refrigerated for up to five days.
over cooked, cooled vegetables such as asparagus or green
beans.

Spring Appetizer 1 small clove garlic, minced 1

Asparagus with Orange Vinaigrette
1 tbsp fresh lemon juice 15 mL
Enjoy tender-crisp asparagus with a
touch of tangy flavor. Sprinkle 1/2 cup 1/2 tsp Dijon mustard 2 mL
(125 mL) Orange Vinaigrette over 1/4 tsp granulated sugar 1 mL
1 1/4 lb (625 g) cooked asparagus.
Makes 4 servings. 1/4 tsp salt 1 mL
Pepper
2 tbsp olive oil 25 mL
PER TBSP: 1/4 cup fresh orange juice 50 mL
36 calories
trace protein 2 tbsp finely chopped fresh parsley leaves 25 mL
3 g total fat
trace saturated fat In small bowl, whisk together garlic, lemon juice, mustard,
0 mg cholesterol
sugar, salt, and pepper to taste; gradually whisk in oil. Whisk
1 g carbohydrate
trace dietary fiber
in orange juice, then parsley.
77 mg sodium Makes about 1/2 cup (125 mL).

M AKE A HEAD Blue Cheese Dressing

Dressing can be covered and Using low-fat yogurt instead of the traditional mayonnaise
refrigerated for up to three days. makes a lighter but equally good tasting dressing that is much
lower in fat and calories. It’s perfect tossed with greens or
spinach salad.

1/4 cup blue cheese, crumbled 50 mL

(about 1 1/4 oz/35 g)
1/2 cup 1% plain yogurt 125 mL
Half clove garlic, minced Half
1/4 tsp Dijon mustard (or pinch dry mustard) 1 mL
Pepper
PER TBSP:
21 calories In small bowl and using fork, mash half of the cheese until
1 g protein smooth. Stir in yogurt, garlic, mustard, and pepper to taste,
1 g total fat mixing well. Stir in remaining cheese.
1 g saturated fat
Makes about 2/3 cup (150 mL).
3 mg cholesterol
1 g carbohydrate
0 g dietary fiber
60 mg sodium

80
 SALAD DRESSINGS

M AKE A HEAD Parsley Dressing

Dressing can be covered and This thick, creamy dressing is one of my favorites. Perfect to
refrigerated for up to three days.
lightly coat spinach and green salads, it can also be served as
a dip for vegetables. It is much smoother and creamier when
made in a blender rather than a food processor.
Watercress Dressing
Substitute watercress leaves (stems 1/2 cup coarsely chopped fresh parsley leaves 125 mL
removed because they have too strong
1 cup 2% cottage cheese 250 mL
a flavor, and also won’t chop finely in
food processor) for the parsley. 1 tsp Dijon mustard 5 mL
1 tsp each fresh lemon juice, olive oil and 5 mL
1% milk
1/4 tsp pepper 1 mL
PER TBSP:
16 calories In blender, finely chop parsley. Add cottage cheese,
2 g protein mustard, lemon juice, oil, milk and pepper; blend until well
1 g total fat mixed.
trace saturated fat
1 mg cholesterol Makes 1 cup (250 mL).
1 g carbohydrate
trace dietary fiber
62 mg sodium

M AKE A HEAD Creamy Caesar Dressing

Cover and refrigerate for up to three A cinch to make, this light creamy dressing is really delicious.
days. (With longer refrigeration the
garlic may become very strong.)
1/4 cup 1% plain yogurt 50 mL
2 tbsp light mayonnaise 25 mL
1 tbsp milk 15 mL
Yogurt Basil Dressing
Prepare Creamy Caesar Dressing 1 tbsp freshly grated Parmesan cheese 15 mL
omitting Parmesan. Add 2 tbsp (25 mL) 1 small clove garlic, minced 1
chopped fresh basil leaves (or 1/2 tsp/
2 mL dried leaf basil), a pinch of Pinch each salt and pepper Pinch
granulated sugar and 1 tsp (5 mL)
fresh lemon juice. The garlic is optional. In small bowl, whisk together yogurt, mayonnaise and milk
until smooth. Stir in cheese, garlic, salt and pepper.
PER TBSP: Makes 1/2 cup (125 mL).
21 calories
1 g protein
2 g total fat
trace saturated fat
1 mg cholesterol
1 g carbohydrate
0 g dietary fiber
46 mg sodium

81
SALAD DRESSINGS

M AKE A HEAD Tomato-French Dressing

Dressing can be covered and Here is a tomato-based low-calorie, low-fat vinaigrette
refrigerated for up to three days.
dressing that turns an ordinary green salad into a treat.

1/2 cup tomato juice 125 mL

1 tsp cornstarch 5 mL
1 tbsp red wine vinegar 15 mL
1 tbsp olive oil 15 mL
1/2 tsp Dijon mustard 2 mL
Half small clove garlic, minced Half
Microwave Method 1/2 tsp crushed dried tarragon or basil leaves 2 mL
Use your microwave oven to speed up (or chopped fresh herbs to taste)
boiling the tomato juice mixture, whisk
in remaining ingedients, then boil for Pepper, salt and sugar
1 minute, stirring twice.
In small saucepan, whisk together tomato juice and
cornstarch. Cook, stirring, over medium heat until boiling
and thickened. Boil for 1 minute, stirring constantly.
Remove from heat. Whisk in vinegar, oil, mustard, garlic,
tarragon, pepper, salt and sugar to taste. Let cool.
FOR OTHER SALAD DRESSING
RECIPES, SEE: Makes about 2/3 cup (150 mL).
Balsamic Vinaigrette (page 62)
Creamy Dill Dressing (page 31)
Balsamic-Walnut Vinaigrette (page 63)
Yogurt Dressing (page 64)

PER TBSP:
16 calories
trace protein
1 g total fat
trace saturated fat
0 mg cholesterol
1 g carbohydrate
trace dietary fiber
46 mg sodium

82
 SALAD DRESSINGS

PORTABLE LUNCH MENUS

Whole-wheat pita bread filled with Hummus (page 34) or

Tabbouleh (page 60), leaf lettuce and alfalfa sprouts
Apple
Milk

Refrigerator Applesauce-Spice Bran Muffin (page 178)

Raw vegetables (carrots, sweet green and red peppers,
zucchini, cauliflower) with Creamy Fresh Dill Dip (page 31)
or Parsley Dressing (page 81)
Banana
Milk

Crunchy Green Bean Salad with Asian Dressing (page 75) or

carrot sticks
Whole-wheat bagel with light cream cheese
Best-Ever Date Squares (page 182)
Orange
Milk

Bagel
White Kidney Bean Salad (page 70)
Cantaloupe wedge
Almond Apricot Squares (page 183)
Milk

Chicken sandwich on whole-wheat bread

Fresh grapes or figs
Oatmeal Raisin Cookies (page 186)
Milk

83
Poultry
F
ROM COQ AU VIN TO TANDOORI , CHICKEN is a mainstay of cuisines around the world.
Its flavor appeals to children as well as to adults and it lends itself to a wide range of
seasonings and sauces.
For the health-conscious cook, chicken has the added benefit of being a low-fat source of
animal protein. To keep the fat at a minimum, remove the skin and any visible fat from
chicken pieces before cooking; for whole chickens, cut the skin away before eating (whole
chickens take longer to cook and would dry out if skin were removed before cooking).
Roast chicken with skin has 53 percent calories from fat, while roast chicken without skin
has 31 percent calories from fat.
Obviously, frying chicken adds to the fat intake; baking and broiling are far better cooking
methods. Dark meat has a little more fat than white meat. When baking chicken, place pieces
or the whole bird on a rack so the fat drips off and the chicken doesn’t roast in it. Both
turkey and chicken are low in fat; however, duck and goose have a much higher fat content.

M AKE A HEAD Chicken Dijon

Unbaked chicken can be covered
and refrigerated for up to two hours.
Bake as directed. Baked chicken
can be covered and refrigerated for
up to two days.
This is one of my all-time favorite recipes, mainly because it’s
so easy to make and tastes so good. Crisp and juicy, this
chicken can be prepared ahead of time and served hot, warm
or cold. I make the bread crumbs in the food processor from
at least one-day-old whole-wheat bread.

1/4 cup plain yogurt 50 mL

In Chicken Dijon the skin is removed to
2 to 3 tbsp Dijon mustard 25 to 50 mL
reduce the fat content. Because of the
mustard mixture and bread-crumb 1 cup fresh whole-wheat bread crumbs 250 mL
coating, the chicken stays moist. Make 1 tsp crushed dried thyme leaves 5 mL
the crumbs from whole-wheat bread; it
is higher in fiber and has a more 1/4 tsp each salt and pepper 1 mL
attractive color for crumbs than white 4 skinless chicken breasts or legs 4
bread. They are quick to make using a (boned if desired)
food processor.

In small bowl, combine yogurt and mustard. In shallow

PER SERVING:
bowl, mix bread crumbs, thyme, salt and pepper.
178 calories Spread each piece of chicken with mustard mixture, then
30 g protein roll in bread-crumb mixture. Place chicken in single layer on
3 g total fat lightly greased baking sheet. Bake in 350˚F (180˚C) oven for
1 g saturated fat 45 to 50 minutes for bone-in chicken, 30 minutes for
69 mg cholesterol boneless, or until golden brown and meat is no longer pink.
7 g carbohydrate
trace dietary fiber
Makes 4 servings.
389 mg sodium

84
 P O U LT RY

Crispy Herbed Chicken

I keep a small jar of herb-seasoned flour on hand so I can
make this chicken dish quickly –– it’s one of my children’s
favorites. To make only enough seasoned flour for one meal,
combine 2 tbsp (25 mL) flour with 2 tsp (10 mL) dried herbs
such as crushed oregano, thyme, tarragon and/or Italian
seasonings, and salt and pepper.

6 chicken pieces (about 2 lb/1 kg, bone-in) 6

August Dinner Menu
Fresh Tomato and Basil Soup (page 41)
Chicken Dijon (page 84)
Herbed Green Beans with Garlic
(page 164)
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes (page 145)
Melon with Blueberries (page 205)
2 tbsp Herb-Seasoned Flour* 25 mL
1/3 cup (approx) warm water 75 mL
Remove skin from chicken; rinse chicken under cold
running water and pat dry with paper towels. Place chicken
in single layer in lightly greased shallow roasting pan or
baking dish. Use small sieve or spoon to sprinkle Herb-
Seasoned Flour over chicken. Pour warm water down side of
pan, not directly over chicken.
Bake, uncovered, in 375˚F (190˚C) oven for 40 to 50
minutes or until chicken is no longer pink inside, basting
occasionally with liquid in pan to brown top of chicken. Add
more water if there’s not enough liquid in pan for basting.
Makes 6 servings.

*Herb-Seasoned Flour
Use crushed dried leaf form of herbs, not powdered or ground. In small jar
with lid, combine 1/2 cup (125 mL) all-purpose flour, 2 tsp (10 mL) each salt,
crushed dried basil and thyme leaves, 1 tsp (5 mL) each crushed dried
oregano and tarragon leaves and paprika and 1/2 tsp (2 mL) pepper. Cover
and shake to mix; store at room temperature. Makes about 2/3 cup (150 mL).

COMPARE:
% calories from fat
Roast chicken breast with skin on 37
PER SERVING:
111 calories Roast chicken breast without skin 19
16 g protein
4 g total fat
1 g saturated fat
48 mg cholesterol
2 g carbohydrate
trace dietary fiber
186 mg sodium

85
P O U LT RY

Lemon Chicken Schnitzel

Serve this easy-to-make, moist and tender chicken to family
and guests. You can use boneless turkey instead of chicken.

1 lb boneless skinless chicken breasts 500 g

Juice of 1 large lemon
1/4 cup all-purpose flour 50 mL
1/2 tsp each salt, crushed dried thyme 2 mL
One pound (500 g) of boneless chicken
leaves and celery salt
will usually serve four people. Since the 1 egg 1
chicken in this recipe is cut into thin 2 tsp water 10 mL
slices, it looks like a lot more, and you
should be able to serve five people 1/2 to 1 cup fine dry bread crumbs 125 to 250 mL
instead of four.
Cut chicken horizontally into 1/4-inch (5 mm) thick slices.
Place between 2 pieces of waxed paper and pound with flat
side of cleaver or bottom of bottle to flatten chicken. Sprinkle
with lemon juice; let stand for 10 minutes.
In shallow dish, combine flour, salt, thyme and celery salt.
In another shallow dish, lightly beat egg with water. Dip
chicken pieces into flour mixture, then into egg mixture, then
into bread crumbs. Place on lightly greased baking sheet or in
microwaveable dish. Bake in 400˚F (200˚C) oven for 10 to 15
minutes, or microwave, uncovered, on High for 4 minutes, or
until chicken is no longer pink inside.
Makes 5 servings.

PER SERVING:
184 calories
24 g protein
3 g total fat
1 g saturated fat
96 mg cholesterol
14 g carbohydrate
trace dietary fiber
489 mg sodium

86
 P O U LT RY

Sautéed Chicken with Mushrooms

and Onions
A flavorful rich-tasting dish for family or guests, this is a
natural partner for broiled tomatoes, a green vegetable and
rice. Any kind of mushrooms can be used –– domestic, wild or
dried. Try shiitake, cèpe, portobello, oyster, or a combination.

3 skinless chicken legs (about 1 1/2 lb/750 g) 3

1/4 tsp paprika 1 mL
2 tsp butter or olive oil 10 mL
Nutrition Bonus 1 onion, thinly sliced 1
One serving is a high source of iron. 3 cups thickly sliced mushrooms 750 mL
1/4 cup plain yogurt 50 mL
1 tsp all-purpose flour 5 mL
Salt and pepper
If using only dried mushrooms, soak
1 or 2 ounces (30 to 60 g) of dried
mushrooms in small amount of hot Sprinkle chicken with paprika. In large nonstick skillet,
water for 15 to 30 minutes or until soft; melt butter over medium-high heat; cook chicken until
drain (saving liquid for a soup or browned all over, about 5 minutes on each side. Reduce heat
sauce) and slice. to medium-low; cover and cook for 10 minutes longer on
each side or until juices run clear when chicken is pierced. If
necessary to prevent burning, add a spoonful or two of water
or mushroom soaking liquid if using dried mushrooms.
Chicken is cooked when white meat Remove from pan and keep warm.
shows no trace of pink and juices of Add onion and mushrooms to pan; cook over medium heat,
dark meat run clear when chicken is stirring often, for 5 to 10 minutes or until tender.
pierced with a fork. In small bowl, combine yogurt and flour; stir into onion
mixture. Season with salt and pepper to taste. Return chicken
to pan and spoon sauce over top; cook over medium-low heat
for 1 to 2 minutes or until hot.
Makes 3 servings.

PER SERVING:
250 calories
34 g protein
9 g total fat
3 g saturated fat
131 mg cholesterol
8 g carbohydrate
2 g dietary fiber
174 mg sodium

87
P O U LT RY

M AKE A HEAD Breast of Chicken and Spinach

Refrigerate prepared unbaked
chicken for 20 minutes or up to two
with Mushroom Tarragon Sauce
hours. Cook spinach a few hours in This recipe may look lengthy but it isn’t hard to make.
advance; reheat in microwave or on Because most of the preparation can be done in advance, it’s
stove, then add lemon juice, butter ideal for a dinner party. Serve with Two-Cabbage Stir-Fry
and salt and pepper. Tarragon and (page 163) or Tomatoes Provençal (page 157) and brown rice.
Mushroom Sauce can be covered
and refrigerated for up to two days.
1 lb fresh spinach 500 g
1 tsp fresh lemon juice 5 mL
1 tsp butter 5 mL
Salt and pepper
1 cup Tarragon and Mushroom Sauce 250 mL
(page 152)
4 oz enoki mushrooms (optional)* 125 g

Chicken:
Nutrition Bonus 1/4 cup all-purpose flour 50 mL
One serving provides 89% of an adult’s
daily requirement of vitamin A and is 1 tsp crushed dried thyme leaves 5 mL
also a very high source of iron and 1/2 tsp salt 2 mL
folacin and a high source of calcium.
Pepper
1 egg, lightly beaten 1
1 tbsp water 15 mL
1/2 cup fresh bread crumbs 125 mL
1/4 cup freshly grated Parmesan cheese 50 mL
PER SERVING: 4 boneless skinless chicken breasts 4
274 calories (about 1 lb/500 g)
37 g protein
8 g total fat
4 g saturated fat Chicken: On plate, combine flour, thyme, salt, and pepper to
135 mg cholesterol taste. In shallow bowl, combine egg and water. On another
13 g carbohydrate plate, combine bread crumbs and cheese. Coat chicken pieces
3 g dietary fiber with seasoned flour; shake off excess. Dip into egg mixture,
740 mg sodium then roll in crumb mixture. Set aside.
Trim stems from spinach. Wash and shake off water; place
in saucepan with just the water clinging to leaves. Cover and
cook over medium-high heat until wilted. Drain thoroughly;
squeeze out excess liquid and chop coarsely. Toss with lemon
juice, butter, and salt and pepper to taste.
Photo:
Thai Honey Chicken (page
93) Crunchy Green Bean
Salad with Asian Dressing
(page 75) Orange Sherried
Sweet Potatoes (page 171)

88
 P O U LT RY

On lightly greased baking sheet or in microwaveable dish,

bake chicken in 400˚F (200˚C) oven for 15 minutes, or
microwave, loosely covered with waxed paper, on High for
5 to 6 minutes, or until chicken is no longer pink inside. If
microwaving, let stand for 1 to 2 minutes (cooking time will
vary, depending on thickness of chicken).
Place chicken on top of spinach. Garnish with a few
spoonfuls of Tarragon and Mushroom Sauce. Sprinkle with
raw enoki mushrooms (if using).
Makes 4 servings.

*Enoki mushrooms have long, thin stems and small, round heads. They add
a woodsy flavor to salads and are lovely as a garnish on cooked meats and
chicken. They are available in some supermarkets and specialty vegetable
stores. Eat them raw or cooked. If you do cook them, they have to be added
to the pan during the last few minutes of cooking only, as cooking makes
them tough.

COMPARE:
Per 3 1/2 oz (100 g) Grams fat
Kentucky-fried chicken (1 piece) 17
Broiled chicken without skin (1 piece) 4

Photo:
Navarin of Lamb
(pages 112–13)

89
P O U LT RY

Orange Ginger Chicken

with Leeks
This quickly prepared dish for guests or family can be dressed
up with a garnish of fresh mango slices or grapes and cooked
snow peas. Serve over Chinese vermicelli or rice.

1 1/4 lb boneless skinless chicken breasts 625 g

2 large leeks 2
1 tbsp vegetable oil 15 mL
2 green onions, chopped 2
Nutrition Bonus 3 large cloves garlic, chopped 3
One serving is a high source of iron,
vitamin C and folacin. 1/4 cup dry white wine or chicken stock 50 mL
4 tsp grated fresh gingerroot 20 mL
1 tomato, coarsely chopped 1
Chinese rice vermicelli, or rice sticks, Grated rind of 1 medium orange
are available in some supermarkets
1/2 cup fresh orange juice 125 mL
and Chinese grocery stores. They take
only a few minutes to cook or, for a 1 tbsp all-purpose flour 15 mL
special occasion, drop a few noodles at 1/4 tsp granulated sugar 1 mL
a time into hot oil in a wok and watch
them explode to six times their volume.
Salt and pepper
1/4 cup toasted slivered almonds (optional) 50 mL

Cut chicken into 1-inch (2.5 cm) cubes. Cut off and discard
tough green part of leeks. Cut leeks in half and wash
thoroughly under cold water. Cut into matchstick-size
julienne strips.
In large nonstick skillet, heat oil over high heat; stir-fry
chicken for 3 minutes or until browned and no longer pink
inside; remove to plate. Stir in leeks, onions and garlic; cook
for 1 minute or until leeks begin to wilt. Stir in wine,
gingerroot and tomato, scraping up any brown bits from
bottom of pan. Return chicken to pan.
In measuring cup, combine orange rind, orange juice, flour
and sugar until smooth. Pour into pan, stirring constantly.
Bring to boil, stirring constantly; simmer 2 to 3 minutes.
Season with salt and pepper to taste. Sprinkle with almonds
PER SERVING: (if using).
260 calories
35 g protein Makes 4 servings.
6 g total fat
1 g saturated fat
82 mg cholesterol
16 g carbohydrate
2 g dietary fiber
106 mg sodium

90
 P O U LT RY

M AKE A HEAD
Measure and prepare all ingredients
a few hours in advance. Cook just
Chicken with Snow Peas
before serving. Keep this stir-fried dish in mind for when you want a special
meal but have only a few minutes to prepare it. The hot
pepper sauce is optional, so those who like spicy food can
add it. Serve over rice or noodles.
Nutrition Bonus
One serving provides 128% of an
adult’s daily requirement of vitamin C 1 lb boneless skinless chicken breasts 500 g
and is also a high source of iron. 3 tbsp dry sherry 50 mL
4 tsp cornstarch 20 mL
Step-by-Step Stir-Frying 2 tbsp soy sauce* 25 mL
Once you have tried a few recipes for
stir-frying, you’ll find it easy to impro- 1 tsp granulated sugar 5 mL
vise and make up your own. I make a 1 tbsp vegetable oil 15 mL
stir-fried dish for dinner at least once
a week, rarely following a recipe. This
4 cloves garlic, minced (1 tbsp/15 mL) 4
lets me use up all the small quantities 1 tbsp grated fresh gingerroot 15 mL
of raw vegetables hiding in the back of (or 3/4 tsp/4 mL ground ginger)
the refrigerator. Stir-fries are excellent
2 onions, sliced 2
for stretching a small amount of meat,
chicken or seafood and are ideal for 1 sweet red pepper, sliced 1
low-fat main dishes. 8 oz snow peas, trimmed 250 g
• Have all ingredients cut and
measured.
1/2 cup water or chicken stock 125 mL
• Heat wok or nonstick skillet over high 1 tbsp sesame oil (optional) 15 mL
heat. 1/4 tsp hot pepper sauce or chili paste (optional) 1 mL
• Add oil and when hot (but not
smoking), add foods in the order
listed in the recipe (or the ones Cut chicken into 1-inch (2.5 cm) cubes. In bowl, combine
requiring the longest cooking time 2 tbsp (25 mL) of the sherry and 3 tsp (15 mL) of the
first). cornstarch; stir in chicken. Cover and marinate in refrigerator
• Use a long-handled spatula or for at least 1 hour.
wooden spoon to continuously stir
In small bowl, combine soy sauce, sugar and remaining
the foods.
• Add chopped garlic, ginger or onions
sherry and cornstarch; set aside.
along with vegetables; add soy sauce, In large heavy skillet or wok, heat vegetable oil over high
sherry or vinegar at the end for flavor. heat until hot but not smoking. Add chicken and stir-fry for
• Mix 1 to 2 tsp (5 to 10 mL) 2 minutes. Remove from pan and set aside.
cornstarch with 2 tbsp (25 mL) cold Add garlic and ginger to pan; stir well. Add onions, red
water or stock and add to wok to pepper, snow peas and water; stir-fry for 2 minutes. Return
thicken sauce if desired. chicken to pan, add soy sauce mixture and stir rapidly over
high heat until thickened and hot. Stir in sesame oil and hot
PER SERVING: pepper sauce (if using).
240 calories Makes 4 servings.
29 g protein
5 g total fat *Soy sauce is very high in sodium. If possible, use a sodium-reduced soy
1 g saturated fat sauce. If unavailable, look for naturally brewed soy sauce. The highest
66 mg cholesterol amount of sodium is found in chemically brewed soy sauce.
16 g carbohydrate
3 g dietary fiber
497 mg sodium

91
P O U LT RY

M AKE A HEAD Microwave Tarragon Chicken with

Assembled dish can be covered and
refrigerated for up to six hours
before cooking.
Julienne Vegetables
Leeks are particularly good when cooked this way with
chicken, but carrots, zucchini or celery, or a combination of
these, also work well. The sauce adds a rich flavor, yet it is
deceptively low in fat and calories. If you don’t have time to
make the sauce, spoon cooking juices over the chicken and
vegetables.

1 cup each julienne strips leeks, carrots, 250 mL

celery and zucchini
Nutrition Bonus 1 tbsp butter, melted 15 mL
One serving is a very high source of 4 skinless chicken pieces 4
vitamin A. Salt and pepper
1/2 tsp dried tarragon (or 4 sprigs 2 mL
fresh tarragon or rosemary)
1/2 cup Yogurt Hollandaise (page 153) or 125 mL
Tarragon and Mushroom Sauce (page 152)

Toss leeks, carrots, celery and zucchini with butter.

In microwaveable baking dish just large enough to hold
chicken in single layer, sprinkle half of the vegetables.
Place chicken on top; season with salt and pepper to taste.
Top with remaining vegetables. Sprinkle with tarragon.
Cover with plastic wrap, turning back one corner to vent;
microwave on High for 7 to 9 minutes if boneless, 10 to 12
minutes bone-in, or until white chicken meat is no longer
pink. Spoon Yogurt Hollandaise over top.
Makes 4 servings.

PER SERVING:
216 calories
30 g protein
6 g total fat
3 g saturated fat
144 mg cholesterol
8 g carbohydrate
2 g dietary fiber
289 mg sodium

92

M AKE A HEAD
Chicken can be marinated in
refrigerator for up to one day.
Hot chili paste or sauce made from
chili peppers and seasonings is red in
color and adds heat to dishes. I use the
Indonesian chili paste called sambal
oelek; Chinese chili sauce or Thai chili
paste are others. They are often
available at supermarkets in the
Chinese or ethnic section. They keep for
months in the refrigerator. If not
available, use hot pepper sauce or
crushed dried red chili peppers.
PER SERVING:
182 calories
31 g protein
2 g total fat
trace saturated fat
76 mg cholesterol
10 g carbohydrate
trace dietary fiber
511 mg sodium
P O U LT RY
Thai Honey Chicken
Fast and easy, this dish is similar to Chinese honey-garlic
chicken but with a little extra spice.
4 skinless chicken breasts or legs (1 1/2 lb/750 g) 4
3 cloves garlic, minced 3
2 tbsp liquid honey 25 mL
2 tbsp soy sauce 25 mL
2 tsp chili paste 10 mL
Place chicken in single layer in shallow dish. Make a few
shallow cuts on meaty side. Combine garlic, honey, soy sauce
and chili paste; spread over chicken. Cover and refrigerate for
at least 6 hours.
Place chicken on baking sheet; bake in 375˚F (190˚C) oven,
turning once and basting occasionally with juices, for 30 to
40 minutes or until breasts are no longer pink in center or
juices run clear when legs are pierced. Strain juices through
fine sieve and serve with chicken.
Makes 4 servings.
How to Microwave Whole Poultry
Microwaving is an easy and moist way to cook chicken or turkey when you want
to remove the meat from the bone to use in salad, such as Chicken and Melon
Salad (page 67), or other dishes such as Turkey and Melon with Curry Sauce
(page 94).
Tie wings and legs tightly to body.
Place bird on microwaveable rack in shallow microwaveable dish; cover with
waxed paper, but don’t tuck in waxed paper or bird will stew.
Microwave chicken on High for 17 to 20 minutes for a 2 1/2 lb (1.25 kg)
chicken (about 8 minutes per pound/500 g), turning dish occasionally.
For 14 lb (6.5 kg) turkey, microwave breast-side down on microwaveable rack
in microwaveable dish; cover loosely with waxed paper. Microwave on High for
10 minutes, draining liquid once or twice. Microwave at Medium for 3 1/4 hours
more or 12 to 15 minutes per pound or until meat thermometer registers 180˚F
(82˚C) when placed in thickest part of thigh. Drain off juices every 15 minutes.
Turn turkey 2 or 3 times during cooking.
Transfer bird to carving board; cover with tent of foil; let chicken stand for 10
to 15 minutes, turkey for 20 to 30 minutes, before using. Pour cooking juices
into container and refrigerate or freeze. Fat will rise to the surface and solidify;
lift fat off and discard. Use remaining liquid for stock or for making sauces or
soups.
93
P O U LT RY

M AKE A HEAD Turkey and Melon with Curry Sauce

Sauce can be covered and Juicy melons, mangoes or peaches add a festive touch and
refrigerated for up to two days.
cooling flavor to this quick curry dish. The sauce is also good
Reheat gently, then continue with
the recipe.
with shrimp or hard-cooked eggs. If using the sauce for
shrimp, use half chicken stock and half clam juice.

3 cups large chunks cooked turkey or chicken* 750 mL

Nutrition Bonus
One serving is a high source of iron. 2 cups melon balls, sliced mango or peaches 500 mL

Curry Sauce:
1/4 cup butter 50 mL
Boxing Day Buffet
Turkey and Melon with Curry Sauce 1 onion, chopped 1
(this page) 1 clove garlic, minced 1
Brown and wild rice
4 tsp curry powder or paste 20 mL
Chutney
Steamed snow peas 1/2 tsp each chili powder and ground cumin 2 mL
Tossed green salad 1/3 cup all-purpose flour 75 mL
French bread
Orange Sponge Cake (page 190) with 2 cups chicken stock 500 mL
Sherry Orange Sauce (page 204) and 1/2 tsp salt 2 mL
Frozen Lemon Cream (page 201) Pepper

Curry Sauce: In saucepan, melt butter over medium-low heat.

This is a lovely buffet dish. It’s easy to
eat without a knife and can be prepared
in advance. (Add melon to turkey dish
just before serving.) It can be easily
doubled or tripled for a larger number
of guests. You can substitute chicken
for the turkey and can also include
shrimp. Plan on about 4 oz (125 g)
snow peas per person or use less and
serve another vegetable as well.
Add onion, garlic, curry powder, chili powder and cumin;
cook, stirring, until onion is tender. Stir in flour, mixing well.
Stir in stock; bring to boil, stirring; simmer, uncovered, for
5 minutes. Add salt; season with pepper to taste.
Stir in turkey; cook for 3 minutes. Add melon and cook,
stirring, until heated through, 2 to 3 minutes.
Makes 6 servings.
*See page 93 for microwave instructions.

Eggs with Curry Sauce

Here’s a delicious dish for an Easter buffet. In large skillet, prepare Curry Sauce.
PER SERVING: Add nine hard-cooked eggs, peeled and halved, to Curry Sauce and warm over
259 calories low heat until heated through, about 5 minutes. Serve over rice. Makes 6
24 g protein servings.
12 g total fat
6 g saturated fat
74 mg cholesterol
14 g carbohydrate
1 g dietary fiber
587 mg sodium

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 P O U LT RY

TO ROAST TURKEY OR CHICKEN

• Truss bird with kitchen twine or string, tying To reduce fat content when roasting chicken
wings and legs close to body (do not use or turkey:
synthetic twine). • Avoid recipes for stuffing that use oil or
• Place bird on rack in roasting pan. This butter.
makes it easier to remove the bird and keeps • If making a bread stuffing, use fairly fresh
it from cooking in its own juices and fat. bread, or moisten stale bread with chicken
• Cover turkey lightly with foil (shiny side stock; add chopped onions, celery and apple
down); remove foil during last hour of instead of oil or butter.
roasting to brown top. • Instead of stuffing poultry, slip garlic slivers,
• Roast turkey in 325˚F (160˚C) oven for 3 3/4 fresh herbs, sliced fresh gingerroot between
to 4 hours for 12 to 16 lb (5.5 to 7 kg) flesh and skin or place in cavity.
stuffed bird or 3 1/4 to 3 1/2 hours for 12 to
• Instead of stuffing, place apple slices, onion
16 lb (5.5 to 7 kg) unstuffed bird.
wedges, mushrooms and/or orange sections
• Roast chicken in 325˚F (160˚C) oven for 20 in cavity.
minutes per lb (500 g), about 1 1/2 hours for
• Instead of gravy, serve pan juices with fat
4 lb (2 kg) chicken or until meat
removed, Blackberry Sauce (page 151) or
thermometer inserted in inner thigh registers
cranberry sauce (you can add flavor and
185˚F (85˚C).
interest with chutney, port or brandy).
• Turkey is cooked when a meat thermometer
• Discard skin before serving.
inserted in inner thigh registers 180˚F (82˚C)
for stuffed bird, 170˚F (77˚C) for unstuffed
bird, drumstick moves easily in socket and
juices from thigh run clear when pierced and
white meat shows no trace of pink.
• Transfer turkey to platter; let stand for 15
minutes before carving.

95
Meat
M
EAT CAN BE A HIGH SOURCE OF FAT in our diet. One way of reducing our fat intake
is to eat lean cuts of meat and to cut down on the size of the serving. Remember:
Cut down. A healthy diet can include meat. Meat is an important source of
complete protein; this means it has all the essential amino acids, the building blocks of
protein. Meat is also an important source of iron in a form the body can easily use, as well
as a good source of B vitamins and minerals. Just 3 1/2 ounces (100 g) of cooked lean
beef (such as flank steak) provides 30 g of protein and 3 mg of iron. This constitutes more
than half of an adult’s average daily requirements for protein and one-third of an adult
male’s average daily requirement for iron (teenagers and women aged 16 to 49 require up
to 13 mg of iron a day).
The problem is that we often don’t limit our meat portions to 2 to 3 ounces (50 to
100 g) as recommended in Canada’s Food Guide to Healthy Eating. We eat fatty marbled as
well as lean meat. To help us eat more healthily, the meat industry is producing leaner beef
and pork.
To keep the portion size down yet still make it appear satisfying, use meat in mixed dishes
such as stir-fries, stews and soups, or in sauces such as spaghetti sauce. If you cut steak in
thin slices before serving, a 3-ounce (100 g) portion will look like much more.

M AKE A HEAD Beef and Vegetable Stew

Stew can be covered and This savory stew tastes even better the second day when
refrigerated for up to two days. flavors have had a chance to blend. For variety, add
Reheat gently in oven or stovetop or
mushrooms, parsnips, celery and red wine. Serve with mashed
microwave. To freeze, bake for the
first 1 1/2 hours, then cool and
or boiled potatoes or over hot noodles.
freeze up to two weeks. Thaw in
refrigerator and proceed with 1 1/2 lb stew beef 750 g
recipe. 2 tsp vegetable oil 10 mL
3 tbsp all-purpose or instant blending flour 50 mL
2 cups water or beef stock 500 mL
Nutrition Bonus 1 can (19 oz/540 mL) tomatoes 1
One serving provides 154% of an (undrained), optional
adult’s daily requirement of vitamin A
and is also a very high source of iron
3 onions, quartered 3
and a high source of vitamin C, folacin 1 bay leaf 1
and dietary fiber. 1 tsp crushed dried thyme leaves 5 mL
1 tsp crushed dried marjoram or oregano leaves 5 mL
1/4 tsp (approx) pepper 1 mL

96

Stews are an ideal way to serve a 3-oz
(100 g) portion of meat without
appearing skimpy. The addition of
vegetables not only stretches the meal
but increases the fiber; add a potato
(boiled with skin) per person and the
fiber content is up to 10 g per serving.
When making any kind of stew,
make it a day in advance and
refrigerate. Any fat will solidify on the
surface and can easily be removed.
For a special occasion, substitute
1 cup (250 mL) each dry red wine and
beef stock for the 2 cups (500 mL)
water.
Reducing fat content in
meat and meat dishes
• Buy lean cuts of meat such as flank,
sirloin tip and lean ground beef.
• Trim all visible fat from meat.
• When browning meat or cooking
ground meat, use a nonstick pan so
you don’t need to add any fat, then
pour off all fat before adding other
ingredients.
• Cook stews and simmer meat dishes
a day in advance and refrigerate
overnight. The next day you can
easily remove hardened fat from the
surface.
• Cut off any fat from cooked meat
before eating.
• Processed meats such as salami,
bologna, hot dogs and sausages are
usually high in fat as well as salt,
nitrates and nitrites. They should be
eaten less often and only in small
amounts.
See Table B (page 228) for fat content
of various meats.
PER SERVING:
305 calories
29 g protein
10 g total fat
3 g saturated fat
55 mg cholesterol
25 g carbohydrate
6 g dietary fiber
149 mg sodium
M E AT
1 strip orange rind (or 1/2 tsp/2 mL grated) 1
3 cups cubed (1/2-inch /1 cm) peeled turnip 750 mL
or rutabaga
3 cups cubed (3/4-inch/2 cm) carrots 750 mL
1 cup frozen peas 250 mL
1/4 cup chopped fresh parsley leaves 50 mL
Salt
Cut visible fat from beef; cut beef into about 1-inch
(2.5 cm) cubes.
In nonstick pan, heat oil over medium-high heat. Cook
beef, a few pieces at a time, stirring, until brown on all sides.
Sprinkle with flour.
Pour in water and tomatoes (if using) and bring to boil,
scraping up any brown bits on bottom of pan. Add onions,
bay leaf, thyme, marjoram, pepper and orange rind. Cover
and simmer for 1 1/2 hours.
Add turnip and carrots; simmer, covered, for 40 minutes or
until vegetables are tender. Add peas and parsley. Season with
salt and more pepper to taste. Simmer until peas are hot.
Discard bay leaf and orange rind.
Makes 6 servings.
Making the Most of Pan Juices
Pan juices from roasting meats are flavorful and make a wonderful sauce. To
remove fat, either use a large spoon and skim from surface, or pour juices
through a cup designed with the spout coming from the bottom, leaving the fat
that has floated to the top behind. Or refrigerate pan juices, or add a tray of ice
cubes to the juices; the fat will cool and harden, and then can easily be
removed. Once the fat has been removed, bring the juices to a boil; boil for a few
minutes to evaporate extra water and reduce sauce to desired consistency.
Pan juices and brown bits on the bottom of the pan after broiling or sautéing
meats, chicken and fish also make a good base for a savory sauce. Simply
spoon off the fat, add a large spoonful or two of wine, vinegar or fruit juice and
bring to a boil, scraping up all brown bits from bottom of the pan. Add other
flavorings, such as garlic, onions, shallots and parsley, if desired. Remove from
heat and stir in a little yogurt.
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M E AT

M AKE A HEAD Marinated Flank Steak

Steak can be marinated in Whether served hot or cold, this is my son John’s favorite
refrigerator for up to three days. If
steak. It’s tender, flavorful and one of the leanest cuts of beef.
serving cold, cook, cover and
refrigerate for up to twenty-four
hours; slice just before serving. 1 lb flank steak 500 g
1/4 cup soy sauce* 50 mL
2 tbsp white or cider vinegar 25 mL
2 tbsp granulated sugar or liquid honey 25 mL
1 tbsp vegetable oil 15 mL
1 tbsp grated fresh gingerroot 15 mL
(or 1 tsp/5 mL ground)

Trim any fat from steak. Place meat in shallow dish or

September Dinner
Balkan Beet Cream Soup (page 36)
Marinated Flank Steak (this page)
Tomatoes Florentine (page 157) or
Tarragon Carrots (page 159)
Barley and Parsley Pilaf (page 146)
Lemon and Fresh Blueberry Tart
(page 208)
plastic bag. Combine soy sauce, vinegar, sugar, oil and ginger;
pour over meat. Cover and refrigerate for at least 24 hours,
or let stand at room temperature for up to 1 hour, turning
occasionally.
Discarding marinade, broil steak for 3 to 4 minutes on each
side or until desired doneness. Slice thinly on angle across the
grain.
Makes 4 servings.

*Soy sauce is very high in sodium. If possible, use a sodium-reduced soy

sauce. If unavailable, look for naturally brewed soy sauce. The highest
amount of sodium is found in chemically brewed soy sauce.

PER SERVING:
214 calories
26 g protein
10 g total fat
4 g saturated fat
44 mg cholesterol
4 g carbohydrate
0 g dietary fiber
469 mg sodium

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 M E AT

M AKE A HEAD Stuffed Peppers with

Stuffed unbaked peppers can be
covered and refrigerated for up to
one day or frozen for up to one
month. Cook frozen or thawed
peppers in microwave or
conventional oven.
Tomato Basil Sauce
For a truly attractive dish, use a colorful variety of peppers in
this flavorful main course that can be tucked away in the
freezer. Tiny baby peppers are available in small grocery
stores and are a nice choice for a buffet.

12 medium sweet red, green, yellow 12

or purple peppers (or 24 baby peppers)
12 oz medium ground beef 375 g
Nutrition Bonus 1 onion, finely chopped 1
One serving is a very high source of 2 cups cooked rice (1 cup/250 mL raw) 500 mL
vitamin A (providing 98% of an adult’s 1 1/2 cups drained canned or 375 mL
daily requirements), vitamin C (678%)
chopped fresh tomatoes
and is a very high source of folacin and
a high source of iron. It also contains a 1/2 cup tomato sauce* 125 mL
very high amount of dietary fiber. 1 tbsp Worcestershire sauce 15 mL
1 tsp salt 5 mL
1 1/2 cups Tomato Basil Sauce (page 152) 375 mL
September Supper
Stuffed Peppers with Tomato Basil
Sauce (this page) Slice top off each pepper; chop tops and reserve for filling.
Steamed carrots Remove core, seeds and membranes from peppers. Blanch
Whole-wheat bread peppers in boiling water for 3 minutes; drain and set aside.
Peach Blueberry Crisp (page 207) In large nonstick skillet or saucepan, cook beef, onion
and chopped pepper until beef is no longer pink and onions
are tender. Drain off fat. Stir in rice, tomatoes, tomato
Instead of Tomato Basil Sauce, sprinkle sauce, Worcestershire and salt; simmer for 2 minutes. Spoon
stuffed peppers with grated Parmesan meat mixture into peppers. Bake in 350˚F (180˚C) oven for
cheese or low-fat mozzarella cheese 20 minutes or until hot. Serve with Tomato Basil Sauce to
before baking. spoon over top.
Makes 6 servings.

*Instead of tomato sauce, you can mix 1/4 cup (50 mL) tomato paste with
1/4 cup (50 mL) water, or use 1/2 cup (125 mL) ketchup.
PER SERVING:
303 calories
16 g protein
8 g total fat
3 g saturated fat
28 mg cholesterol
45 g carbohydrate
7 g dietary fiber
751 mg sodium

99
M E AT

M AKE A HEAD Tex-Mex Chili

Chili can be covered and
refrigerated for up to three days or
frozen for up to six weeks.
This is the best chili I’ve tasted and needless to say one of my
favorite recipes. I often add a can of cooked brown beans or
any other type of beans.

1 lb extra lean ground beef 500 g

Nutrition Bonus 2 large onions, coarsely chopped 2
One serving of this chili has 6.6 mg
2 large cloves garlic, minced 2
iron, which is 50% of an average
adult’s daily requirement, and over 2 tbsp (approx) chili powder 25 mL
50% of an adult’s daily fiber needs. 1 tsp ground cumin 5 mL
It’s also a very high source of folacin
and a high source of vitamins A and C.
1/2 tsp crushed dried oregano leaves 2 mL
1/2 tsp crushed hot red pepper flakes 2 mL
1 can (28 oz/796 mL) tomatoes 1
For information on soaking and cooking 4 cups cooked red kidney beans (or 2 cans 1L
dried beans, see page 74. (19 oz/540 mL each), drained and rinsed)
1/2 tsp salt 2 mL
1 1/2 cups corn kernels (canned, frozen or fresh) 375 mL

In large heavy saucepan or nonstick skillet, cook beef over

medium-high heat for about 5 minutes or until no longer
PER SERVING: pink. Pour off any fat. Add onions, garlic, chili powder,
357 calories cumin, oregano and hot red pepper flakes; cook, stirring, over
29 g protein
medium-low heat for 5 minutes or until onions are tender.
7 g total fat
2 g saturated fat
Stir in tomatoes, breaking up with back of spoon, kidney
39 mg cholesterol beans and salt; bring to boil. Reduce heat and simmer over
49 g carbohydrate medium-low heat, stirring often, for 20 minutes or until
15 g dietary fiber desired consistency. Add corn; cook until heated through.
623 mg sodium Makes 6 servings, 1 1/2 cups (375 mL) each.

M AKE A HEAD Old-Fashioned Meatloaf

Cover and refrigerate up to six hours. Adding bran to a family favorite is an easy way to add a little
Bake as directed.
fiber to your meals. Serve this traditional meatloaf with
baked potatoes and a green vegetable.

1 lb lean ground beef 500 g

1 large onion, finely chopped 1
Nutrition Bonus
One serving is a very high source of 1/4 cup wheat bran 50 mL
zinc and a high source of iron. 2 slices whole-wheat bread, crumbled 2
2 tsp Worcestershire sauce 10 mL

100
 M E AT

Leftovers 1 1/2 tsp crushed dried thyme leaves 7 mL

Any leftovers of this dish can be 1/2 tsp salt 2 mL
covered and refrigerated for up to two
days. Reheat, covered, in microwave. 1/4 tsp pepper 1 mL
(For one serving, microwave at High for 1 cup tomato sauce* 250 mL
1 minute.) Or serve cold as a sandwich
1 egg, lightly beaten 1
filling.
1 tbsp chopped fresh herbs (thyme, 15 mL
If salt is a concern, omit salt and rosemary, savory, sage), optional
instead of tomato sauce use 1/4 cup 2 tbsp chopped fresh parsley leaves 25 mL
(50 mL) each tomato paste and water; (or 1 tsp/5 mL dried)
omit topping. Sodium will then be 140
mg per serving.
In bowl, combine beef, onion, bran, bread crumbs,
Worcestershire sauce, thyme, salt and pepper. Stir in 1/2 cup
Extra Lean, Lean, Medium (125 mL) of the tomato sauce, the egg, and dried herbs (if
or Regular using); mix lightly. Turn into 9- x 5-inch (2 L) loaf pan or
Extra lean ground beef contains not baking dish.
more than 10% fat by weight Spread remaining tomato sauce over meatloaf. Sprinkle
Lean ground beef contains not more with parsley. Bake in 350˚F (180˚C) oven for 45 minutes or
than 17% fat by weight until firm to the touch and meat thermometer registers 170˚F
Medium ground beef contains not more (75˚C). Pour off fat. Let stand a few minutes before serving.
than 23% fat by weight
Makes 5 servings.
Regular ground beef contains not more
than 30% fat by weight
*Instead of tomato sauce, you can substitute 1/4 cup (50 mL) tomato
ketchup or tomato paste plus 1/4 cup (50 mL) water. Omit topping.
• Use medium or regular ground beef
when you can pour fat from pan after
browning the meat and when it is
much less expensive than lean or
extra lean.
• Use lean or medium ground beef
where some fat is needed for COMPARE:
tenderness and juiciness
(hamburgers). mg sodium per 1/4 cup (50 mL)
• Use extra lean ground beef when you Tomato sauce 315
can’t pour off the fat (shepherd’s pie,
or stuffing for pasta), or where other Tomato paste 43
fats are in same dish.
COMPARE:
g fat/serving
Meatloaf made with:
PER SERVING:
238 calories • extra lean beef 10.7
21 g protein • lean beef 11.4
11 g total fat
4 g saturated fat • medium beef 14.0
89 mg cholesterol • regular beef 14.9
14 g carbohydrate
4 g dietary fiber
657 mg sodium

101
M E AT

M AKE A HEAD Hamburgers au Poivre

Uncooked patties with peppercorns These peppery hamburgers are drizzled with a shallot-yogurt
can be covered and refrigerated for
sauce that turns an ordinary meal into a dressed-up plate.
up to six hours.

1 lb lean ground beef 500 g

1 to 2 tsp peppercorns 5 to 10 mL
1 tsp vegetable oil 5 mL
1 tbsp finely chopped shallots* 15 mL
1 tbsp red wine vinegar 15 mL
1/4 cup 2% yogurt or sour cream 50 mL
1 tsp all-purpose flour 5 mL
1 tbsp chopped fresh parsley and/or coriander 15 mL
(cilantro) leaves

Divide meat into 4 portions and shape into hamburger

Nutrition Bonus
One serving is a high source of iron.
patties.
Put peppercorns on large piece of waxed paper, foil or
plastic bag. Using bottom of heavy skillet or pan or with side
of cleaver or in mini-chopper, crack peppercorns coarsely.
Spread peppercorns out. Press patties onto peppercorns; turn
patties over and sprinkle any remaining peppercorns over top,
pressing to adhere.
In nonstick skillet, heat oil over high heat. Add patties and
cook for 2 to 3 minutes or until browned; turn and cook for
1 to 2 minutes or until no longer pink inside, reducing heat if
necessary to prevent burning. Transfer to plate and keep
warm.
Pour off any fat in pan; reduce heat to medium. Add
shallots, cook for 1 minute. Add vinegar; cook for 1 minute,
scraping up brown bits from bottom of pan. Remove from
heat.
Mix yogurt with flour; stir into skillet, mixing well. Stir in
parsley and/or coriander. Place patties on individual plates;
spoon sauce over patties.
Makes 4 servings.

*If shallots are unavailable, use cooking onions.

PER SERVING:
209 calories
22 g protein
12 g total fat
4 g saturated fat
57 mg cholesterol
3 g carbohydrate
trace dietary fiber
72 mg sodium

102
 M E AT

Nutrition Bonus
One serving provides a high source of
Stir-Fry Beef Curry
vitamin A (92% of an adult’s daily Here we combine the wonderful flavors of curry and the
requirement) and a high source of iron. quick cooking of a beef and vegetable stir-fry to make an
easy, delicious dinner. Serve over mashed potatoes or rice.
Stir-Frying
Stir-frying is a quick and easy way to 12 oz beef top round steak 375 g
cook meats, poultry, seafood and vege-
tables. By frying in a small amount of oil 1 tbsp minced fresh gingerroot 15 mL
over high heat and stirring continuously 2 tsp vegetable oil 10 mL
and vigorously, foods are seared and
1 tsp medium curry powder or paste 5 mL
quickly cooked. Vegetables are crisp, and
meats are very tender. You can control the 1/2 tsp ground cinnamon 2 mL
temperature by moving the pan on and 1/2 tsp ground coriander 2 mL
off the heat.
• Use a nonstick wok or skillet. Heat the 2 carrots, thinly sliced on diagonal 2
oil before adding the ingredients; 3 cups sliced cabbage 750 mL
otherwise, the food will absorb the oil. 1 apple, cored and cut in chunks 1
• Because stir-frying is so fast, have all
your food chopped and measured before 3/4 cup water 175 mL
you start to cook. The food should be 1 tbsp fresh lemon juice 15 mL
evenly shredded, diced or cut into thin
1/2 tsp cornstarch 2 mL
slices so it will cook in a short time. By
cutting meats and vegetables on the 1/4 cup chopped green onions 50 mL
diagonal, meats will be tenderized, and 1/2 tsp each salt and granulated sugar 2 mL
the largest possible surface area of the
food is exposed to the heat. 1/4 tsp pepper 1 mL
• To add flavor and tenderize the meat,
marinate it in advance; using corn- Slice meat diagonally across the grain into thin strips; set
starch in the marinade helps to tenderize aside.
the meat and thicken the sauce.
In small bowl, combine gingerroot, oil, curry powder,
• When using vegetables that require a
longer cooking time, add a little water, cinnamon and coriander. In large nonstick skillet, cook half
chicken stock or rice vinegar, then cover of the spice mixture over medium heat, stirring, for 1 minute.
and steam for a few minutes. When Increase heat to high. Add beef; stir-fry for 2 minutes or until
preparing a large quantity of stir-fried browned yet still pink inside. Transfer to plate.
vegetables, blanch (cook in boiling Reduce heat to medium. Add remaining spice mixture,
water for a short time) the longer- carrots, cabbage and apple; cook, stirring, for 1 minute. Add
cooking vegetables first (blanch cut water, mixing well; cover and simmer for 3 minutes.
vegetables in boiling water, then cool
Mix lemon juice with cornstarch; stir into pan along with
under cold running water, to prevent
further cooking).
green onions, salt, sugar and pepper. Simmer, stirring
constantly, for 2 to 3 minutes or until vegetables are tender.
Stir in beef and any accumulated juices until heated through.
PER SERVING: Makes 4 servings.
179 calories
21 g protein
5 g total fat
1 g saturated fat
37 mg cholesterol
14 g carbohydrate
3 g dietary fiber
372 mg sodium

103
M E AT

M AKE A HEAD Pot-Au-Feu

Stew can be covered and
refrigerated for up to two days.
This French savory classic consists of a pot roast of beef and
vegetables slowly simmered together. Serve meat and
vegetables along with mashed or boiled potatoes in individual
large shallow bowls and pour cooking broth over top. It’s
best to make this a day in advance and refrigerate it overnight
so the fat will solidify on top for easy removal. Serve with
horseradish.

2 lb boneless rib, blade or sirloin tip 1 kg

roast of beef
6 cups water 1.5 L
1 tsp crushed dried thyme leaves 5 mL
Nutrition Bonus 1 bay leaf 1
One serving provides a very high source
of vitamin A (114% of an adult’s daily
6 peppercorns 6
requirement), and iron and a high 2 large carrots, cut in chunks 2
source of vitamin C and folacin. 2 medium onions, quartered 2
1 small white turnip (or 1/4 yellow rutabaga), 1
peeled and cut in 1/2-inch (1 cm) cubes
2 stalks celery, sliced 2
Quarter small cabbage, cut in wedges Quarter
Crock Pot Method for
1/4 tsp each salt and pepper 1 mL
Pot-Au-Feu
For a medium-size Crock Pot, cut recipe
in half. Reduce liquid to 2 cups (500 Be sure roast is securely tied. Place in large deep saucepan
mL) and use low-sodium beef stock. or flameproof casserole and add water. Bring to boil over
Add all vegetables except cabbage. medium heat; remove any scum. Add thyme, bay leaf and
Cover and cook on low for 8 to 9 hours. peppercorns; simmer for 3 hours or until tender. Skim off fat,
Add cabbage, cook for 1 hour. Add salt
or refrigerate overnight then remove fat.
and pepper.
Add carrots, onions and turnip to hot stock; cover and
simmer for 30 to 40 minutes or until vegetables are nearly
tender. Add celery and cabbage; cook for 15 minutes or until
vegetables are fork-tender. Season with salt and pepper.
Remove meat to platter; let stand for 10 minutes before
carving. Discard bay leaf. Keep vegetables warm; serve with
meat and pour broth over top.
Makes 8 servings.
PER SERVING:
422 calories
49 g protein
18 g total fat
7 g saturated fat
110 mg cholesterol
14 g carbohydrate
4 g dietary fiber
348 mg sodium

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M AKE A HEAD Mexican Pork Stew

Stew can be covered and
refrigerated for up to two days.
My sons Jeff and John really like this stew. Cubed pork cooks
much faster than chops or a roast, making this ideal for a
quick family dinner. Add crushed hot pepper flakes to taste
and any other vegetables in season, such as eggplant or
zucchini. Serve with boiled potatoes or over hot noodles.

1 lb boneless pork (butt, shoulder) 500 g

1 tsp vegetable oil 5 mL
1 large onion, coarsely chopped 1
1 clove garlic, minced 1
Nutrition Bonus
One serving is a very high source of 1 1/2 tsp chili powder 7 mL
vitamin C and a high source of iron. 1/2 tsp ground cumin 2 mL
1 can (19 oz/540 mL) tomatoes 1
1 small sweet green pepper, coarsely chopped 1
Shopping Tip 2 tbsp chopped fresh parsley leaves 25 mL
Various boneless pork cuts including
pork shoulders are often featured in 1/2 tsp each crumbled dried oregano and 2 mL
supermarket specials. Cut the meat thyme leaves
into cubes or strips, discarding fat, 1/4 tsp each salt, pepper and granulated sugar 1 mL
and use in stews and stir-fries or on
skewers. Package them in 1 lb (500 g)
portions (or a size to suit your Cut off any visible fat from pork; cut into 1-inch (2.5 cm)
household) and freeze until needed. cubes. In nonstick skillet, heat oil over medium-high heat.
Add pork a few pieces at a time and cook until lightly
browned on all sides. Add onion and garlic; cook, stirring, for
5 minutes or until onion is tender. Stir in chili powder and
cumin; cook for 1 minute.
Stir in tomatoes, breaking up with back of spoon, green
pepper, parsley, oregano, thyme, salt, pepper and sugar; bring
to boil. Reduce heat and simmer, covered, for 15 minutes.
Makes 4 servings.

PER SERVING:
186 calories
21 g protein
7 g total fat
2 g saturated fat
52 mg cholesterol
12 g carbohydrate
3 g dietary fiber
447 mg sodium

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M AKE A HEAD Chinese Pork and Vegetables

Ingredients can be prepared,
covered and refrigerated up to
eight hours before cooking.
When my children were little they liked this without the hot red
pepper flakes. Now that they are young adults they probably
wish I would double the hotness. You may want to add sherry,
hot pepper sauce or chili paste, or perhaps more ginger or hot
red pepper flakes to taste. Serve on a bed of hot fluffy rice.

1 tbsp vegetable oil 15 mL

1 lb lean boneless pork, cut in thin strips 500 g
4 cloves garlic, minced 4
1 onion, sliced 1
5 stalks celery, diagonally sliced 5
4 carrots, diagonally sliced 4
2 tbsp chopped fresh gingerroot 25 mL
4 cups thinly sliced cabbage 1L
1/2 cup hot chicken stock 125 mL
Nutrition Bonus 2 tbsp soy sauce 25 mL
One serving provides a very high source
of vitamin A (184% of an adult’s daily 1/4 tsp crushed hot red pepper flakes 1 mL
requirement) and a high source of iron, 1 tbsp cornstarch 15 mL
vitamin C, dietary fiber and folacin.
2 tbsp cold water 25 mL

In large nonstick skillet, heat oil over high heat. Add pork
and stir-fry until pork is no longer pink. Add garlic, onion,
celery, carrots and gingerroot; stir-fry until onion is tender.
Stir in cabbage, stock, soy sauce and hot red pepper flakes;
cook, covered, for 3 to 4 minutes or until vegetables are
tender-crisp. Blend cornstarch with cold water; add to skillet;
cook, stirring constantly, until sauce thickens.
Makes 4 servings.

Fresh Gingerroot
Whenever possible, use fresh, not ground, ginger in recipes calling for fresh ––
the flavor is far superior. Fresh ginger can elevate an ordinary dish into
something really delicious. Use it in stir-fries, in curries, with vegetables and in
stuffings, stews and other savory dishes. This brown, knobby root is available in
PER SERVING: the vegetable section of most supermarkets and fruit and vegetable stores.
274 calories To buy: Buy young ginger with smooth pale brown skin. Shriveled skin is a
27 g protein sign of age. Avoid buying ginger with cracks, mold or a musty smell.
10 g total fat To store: I use it so often I store it along with garlic in a wire basket or garlic
2 g saturated fat keeper. Or, wrap in paper towel and store in refrigerator; depending on degree of
64 mg cholesterol freshness when bought, it will usually keep two to three weeks. For longer
20 g carbohydrate storage, wrap in plastic wrap and freeze.
4 g dietary fiber To use: With a vegetable peeler or knife, peel skin from portion of root you
691 mg sodium plan to use. Depending on the recipe, either grate or chop it before adding to the
dish. Sometimes a slice of fresh ginger is added to a marinade or stew, then
discarded before serving.
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Pork Tenderloin with

Rosemary and Thyme
Nutrition Bonus This is another of my favorite, quick and easy-to-make
One serving is a high source of iron. recipes. Pork tenderloin is ideal for a dinner party any time of
year. In fall, serve with squash or sweet peppers, in summer
with Tomatoes Provençal (page 157), in spring with
Asparagus with Red Pepper Purée (page 158) and in winter
with Braised Red Cabbage (page 160). In good weather,
barbecue for 10 to 20 minutes instead of roasting.
Pork tenderloin is the leanest cut of
pork. Tenderloins range in size from 8 2 tbsp Dijon mustard 25 mL
oz to 1 lb (250 to 500 g). Plan on
buying 5 to 6 oz (150 to 175 g) per 1 tsp dried rosemary leaves 5 mL
person when entertaining. Pork is quite (or 1 tbsp/15 mL fresh)
safe when cooked until just a hint of 1/2 tsp crushed dried thyme leaves 2 mL
pink remains inside; if overcooked, it (or 1 tbsp/15 mL fresh)
will be dry and tougher.
1/4 tsp whole black peppercorns, crushed 1 mL
1 lb pork tenderloin 500 g
Fresh rosemary sprigs

To reduce fat In small bowl, combine mustard, rosemary, thyme and

• Buy lean cuts of pork
• Trim visible fat before cooking
• Don’t add extra fat when cooking
peppercorns; spread over pork. Place in roasting pan. Roast
in 350˚F (180˚C) oven for 30 to 40 minutes or until just
slightly pink inside. To serve, cut into thin slices. Garnish
with fresh rosemary.
Makes 3 servings.

COMPARE:
Per 3 1/2 oz (100 grams) serving: g fat
• pork, loincut, lean and fat, fried 28
• spareribs, braised, lean and fat 25
• pork loin, center cut, lean and fat, broiled 20
• pork loincut, lean only, roasted 12
PER SERVING:
194 calories • pork loin, center cut, lean only, broiled 9
32 g protein • pork tenderloin, lean only 5
6 g total fat
2 g saturated fat
76 mg cholesterol
1 g carbohydrate
trace dietary fiber
209 mg sodium

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M AKE A HEAD Sherry-Braised Ham

Best served hot or warm, but ham
can be cooked, covered and
refrigerated for up to two days.
This is one of my favorite entertaining dishes for a large
group. I like to serve it with Curried Fruit (page 147) and
rice. If you remove the fat before cooking, there will be
less salt as well as less fat. Cooking ham in liquid makes it
very juicy and tender.

9 lb cooked ham 4 kg
1 large onion, sliced 1
2 carrots, sliced 2
2 1/2 cups beef stock 625 mL
Easter Dinner or Buffet 1/2 cup sherry 125 mL
Crudités with Creamy Fresh Dill Dip 1 bay leaf 1
(page 31) 1/2 tsp crushed dried thyme leaves 2 mL
Sherry-Braised Ham (this page)
Curried Fruit (page 147) 1 bunch watercress 1
Rice
Green beans
Remove skin and all but very thin layer of fat covering
Rhubarb Crumb Pie (page 216) or
Strawberry Meringue Torte (page 210)
ham. Arrange onion and carrots in roasting pan; place ham
on top. Pour beef stock and sherry over ham; add bay leaf
and thyme. Cover and bake in 325˚F (160˚C) oven for 2 1/2
hours, basting 3 or 4 times. Uncover and cook for 15 minutes
longer. Transfer ham to platter, discarding vegetables; tent
with foil and let stand for at least 15 minutes before carving
into thin slices. Garnish platter with watercress or include a
sprig on each plate.
Makes about 18 servings.

PER SERVING:
177 calories
28 g protein
6 g total fat
2 g saturated fat
62 mg cholesterol
trace carbohydrate
trace dietary fiber
1489 mg sodium

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M AKE A HEAD Ginger Apricot Stuffed Lamb

Lamb can be stuffed, covered and This is a tasty dish any time of year. If you make it in the
refrigerated for up to six hours.
spring when bright orange grape-sized fresh kumquats
Remove from refrigerator one hour
before roasting.
are available, they make a most attractive and interesting
edible garnish.

3 lb boneless leg or shoulder of lamb, ready 1.5 kg

for stuffing (about 5 lb/2.2 kg, bone-in)

Stuffing:
1 tsp butter or olive oil 5 mL
1 small onion, chopped 1
Nutrition Bonus
2/3 cup coarsely chopped dried apricots 150 mL
One serving is a high source of iron
and vitamin A. 1 tbsp minced fresh gingerroot 15 mL
1 tsp grated lemon rind 5 mL
Salt and pepper
About kumquats
Tiny, orange kumquats are the smallest Glaze:
of the citrus fruits. They are usually 2 tbsp apricot jam 25 mL
eaten unpeeled and are often blanched
and added to salads. For a garnish 2 tbsp Dijon mustard 25 mL
leave the stems and small leaves 1 tsp ground ginger 5 mL
attached.
Garnish:
8 apricots (fresh or canned), halved and pitted 8
8 sprigs fresh rosemary or watercress 8
8 small ripe kumquats (optional) 8

Stuffing: In nonstick skillet, melt butter over medium heat.

Add onion; cook until softened. Stir in apricots, gingerroot,
lemon rind, and salt and pepper to taste. Place stuffing in
lamb cavity and sew or tie together. Place on rack in roasting
pan. Roast in 325˚F (160˚C) oven for 1 1/2 hours.

Glaze: Combine jam, mustard and ginger; brush over lamb.

Roast for 15 minutes longer or until lamb is brown outside
and pink inside. Transfer to serving platter; tent with foil and
PER SERVING:
263 calories
let stand for 15 minutes before carving. Arrange apricots,
31 g protein rosemary, and kumquats (if using) around lamb.
8 g total fat Makes 8 servings.
4 g saturated fat
108 mg cholesterol
16 g carbohydrate
2 g dietary fiber
106 mg sodium

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M AKE A HEAD Marinated Leg of Lamb

Lamb can be marinated in
refrigerator for up to 48 hours.
with Coriander
Boneless butterflied legs of lamb are available in the frozen-
food sections of many supermarkets or fresh at butcher
stores. This marinade is also delicious with lamb chops and
rack of lamb. An easy dish to prepare in advance, marinated
leg of lamb is also easy to transport (in a plastic bag) to the
cottage or camp.

1 boneless butterflied leg of lamb 1

(about 3 1/2 lb/1.7 kg boned)
Nutrition Bonus
One serving is a high source of iron.
Salt and pepper
Dijon mustard or horseradish

Should lamb be rare or Marinade:

well-done? 1 tbsp coriander seeds 15 mL
As with beef, this is a matter of 1/2 cup fresh lemon juice 125 mL
personal taste. However, if it is too rare, 2 tbsp olive or vegetable oil 25 mL
it can be tough. If overcooked, it will be
dry. The safest is medium-rare, which 1 small onion, chopped 1
is tender, juicy and pink on the inside. 1 tbsp grated fresh gingerroot 15 mL
2 cloves garlic, chopped 2
1 tsp black peppercorns, crushed 5 mL
If using frozen lamb to retain the most
meat juices, let defrost slowly in the
refrigerator. Marinade: In skillet, toast coriander seeds over medium heat
for 5 minutes, shaking pan occasionally. Let cool, then crush
seeds. Combine crushed seeds, lemon juice, oil, onion,
gingerroot, garlic and peppercorns.
Cut off any fat from lamb and discard. If meat is not of
even thickness, slash thickest section and open up, book
fashion. Place lamb in plastic bag and coat both sides with
marinade. Tie bag closed; refrigerate for 24 to 48 hours,
turning occasionally. Remove lamb from refrigerator about 1
hour before cooking.
Remove lamb from bag, leaving as many seeds or ginger
bits as possible clinging to roast. Place on grill or broiler rack;
broil about 6 inches (15 cm) from heat for about 12 minutes
PER SERVING: on each side for medium-rare, 15 to 20 minutes on each side
254 calories
for well-done. Meat thermometer should register 140˚F
35 g protein
11 g total fat (60˚C) for rare, 160˚F (70˚C) for medium and 170˚F (75˚C)
4 g saturated fat for well-done. Transfer to cutting board; tent with foil and let
124 mg cholesterol stand for 5 minutes. Season with salt and pepper to taste.
2 g carbohydrate Slice thinly across the grain. Serve with mustard or
trace dietary fiber horseradish.
57 mg sodium
Makes 8 servings.

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M AKE A HEAD Souvlakia of Lamb

Lamb in lemon juice mixture can be
covered and refrigerated for up to
24 hours. Assembled skewers can
be covered and refrigerated for up
to two hours.
Greece is famous for its souvlakia or skewered lamb, which is
seasoned with lemon juice and oregano. The Greeks don’t
usually have vegetables on the skewers, but it’s more colorful
when you include them and they add extra flavor. Boneless
lamb loins are available in the frozen-food sections of
supermarkets if you can’t find fresh lamb. Serve the skewers
on hot rice.

1 lb boneless lamb loin or leg 500 g

Nutrition Bonus
One serving provides a very high
source of vitamin C (108% of an
adult’s daily requirement) and a high
source of iron.
2 tbsp fresh lemon juice 25 mL
1 tsp crumbled dried oregano leaves 5 mL
Salt and pepper
8 small onions 8
1 small sweet red pepper 1
1 small sweet yellow or green pepper 1
Cut lamb into 1-inch (2.5 cm) cubes. Place in glass dish or
plate; sprinkle with lemon juice, oregano, and salt and pepper
to taste. Blanch onions in boiling water for 10 to 15 minutes
or until almost tender; drain and let cool enough to handle.
Cut off root ends; squeeze off skins. Seed red and yellow
peppers; cut into 1 1/2-inch (4 cm) pieces.
Alternately thread lamb and vegetables onto metal skewers
or wooden skewers that have been soaked in water.
Place skewers on broiler rack or grill about 5 inches
(12 cm) from heat; cook, turning once or twice, for 8 to 12
minutes or until meat is brown outside but still pink inside.
Makes 4 servings.

PER SERVING:
226 calories
26 g protein
7 g total fat
3 g saturated fat
92 mg cholesterol
15 g carbohydrate
3 g dietary fiber
50 mg sodium

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M AKE A HEAD Navarin of Lamb

Lamb can be baked, covered and Adapted from Lucy Waverman’s beautifully flavored navarin
refrigerated for up to one day.
of lamb and wild rice, this has sweet mild garlic and the
Gently reheat before adding
vegetables.
special flavor of rosemary. Serve with rice, noodles or
potatoes.

2 lb lean boneless lamb (e.g., leg) 1 kg

1 tsp granulated sugar 5 mL
Salt and pepper
1 tbsp vegetable oil 15 mL
2 tbsp all-purpose flour 25 mL
Nutrition Bonus
One serving provides a high source of 2 cups beef or lamb stock 500 mL
vitamin A (115% of an adult’s daily 1 clove garlic, minced 1
requirement) and a high source of iron
1 tbsp tomato paste 15 mL
and folacin.
Bouquet garni*
Winter Dinner Party 1 long strip orange rind (orange part only) 1
Cream of Broccoli Soup (page 40) 1 tbsp fresh rosemary leaves (or 1 tsp/5 mL dried) 15 mL
Navarin of Lamb (this page)
Tiny boiled potatoes
Arugula and Radicchio Salad with Vegetables:
Balsamic Vinaigrette (page 62) 5 carrots 5
Apple Cinnamon Sorbet (page 200) or 3 small white turnips or 1 yellow rutabaga 3
Grapefruit Ice (page 202) (about 1 lb/500 g)
Oatmeal Raisin Cookies (page 186)
10 small onions (or 1 cup/250 mL pearl onions) 10
Spring Dinner Buffet
Asparagus with Orange Vinaigrette Garlic Garnish:
(page 80) 4 heads garlic 4
Navarin of Lamb (this page) 1/2 cup low-fat milk 125 mL
Tiny boiled potatoes
Tossed green salad with Watercress
Dressing (page 81) Trim any fat from lamb; cut into bite-size cubes. Sprinkle
Rhubarb Crumb Pie (page 216) with sugar, and salt and pepper to taste. In large heavy Dutch
oven or nonstick pan, heat oil over medium heat. Add meat a
few pieces at a time and brown well.
Remove meat from pan and pour off all fat; return meat to
pan. Sprinkle with flour; cook over medium heat, stirring
constantly, for 1 minute or until flour has browned. Add
PER SERVING: stock, garlic, tomato paste, bouquet garni and orange rind;
262 calories bring to boil, stirring to scrape up brown bits from bottom of
28 g protein
pan. Cover and bake in 325˚F (160˚C) oven for 1 hour. Let
7 g total fat
2 g saturated fat cool, then refrigerate until cold. Remove fat from surface of
83 mg cholesterol stew; discard orange rind and bouquet garni.
23 g carbohydrate
4 g dietary fiber
322 mg sodium

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Vegetables: Peel carrots and turnips; cut into 3/4-inch (2 cm)

pieces. Peel onions. (If using pearl onions, blanch in boiling
water for 1 minute; drain, cut off root end and gently squeeze
to remove skin.)

Garlic Garnish: Separate garlic heads into cloves. Place in

small saucepan along with milk; bring to boil and boil for
2 minutes. Reduce heat to low; cover and simmer until soft.
Drain and let cool; gently squeeze to remove skins. Set aside.
About 45 minutes before serving, gently reheat lamb
mixture, stirring to prevent scorching. Add vegetables and
simmer, covered, for 30 to 40 minutes or until vegetables are
tender, adding water if necessary. (For a thicker gravy, add
2 tbsp/25 mL flour mixed with 1/2 cup/125 mL water or
stock; bring to boil and cook, stirring, until thickened
slightly.) Add rosemary and garnish with garlic cloves.
Makes 8 servings.

*Bouquet Garni: Tie 2 sprigs fresh parsley, 1 sprig fresh thyme and 1 bay leaf
in hollow of 1 stalk of celery or place in cheesecloth bag (if you don’t have
fresh thyme, use 1/2 tsp/2 mL dried).

113
Fish and Seafood
W
HEN IT COMES TO FISH AND SEAFOOD , Canadians on the east and west coasts
don’t know how lucky they are. I grew up in Vancouver, and it wasn’t until I
moved to Ontario that I realized inexpensive fresh fish was a rare commodity
to many people. And when I say fresh, I mean no more than a day or two out of the water.
Be careful with the meaning of the word fresh. Sometimes we say fresh to mean not frozen,
but just because a fish has not yet been frozen, it’s not necessarily fresh –– it may have been
out of the water for days.
The best test of a fresh fish or seafood is its smell. It should be very mildly fishy, nothing
stronger. Don’t hesitate to ask to smell the fish; a reputable store will encourage your
scrutiny, and you’ll discover it pays to find a store you can rely on.
If you can’t get good fresh fish, don’t let that prevent you from enjoying it anyway. Frozen
fish is available right across the country. Part of the trick of cooking frozen fish is defrosting it
properly. Don’t put it out on the counter hours before you plan to cook it. It’s important to
keep fish cold so the outside portions don’t deteriorate while the inside is still frozen. The
best method of defrosting is to place it in the refrigerator. Often we don’t have the time, so
the next best way is to immerse the package in cold water for about 1 1/2 hours. That way,
the outside thawed portion stays cold while the center is still defrosting. Before cooking,
separate the fish into fillets if it has been frozen in a block; it looks more appealing that way.
There is an unnecessary mystique about cooking fish. Too many people are afraid to take
the plunge, when in fact fish is one of the easiest foods to cook. With fish, the simpler the
better. Most fish has a delicate flavor that you don’t want to mask with strong seasonings or
heavy sauces. A sprinkling of lemon juice and chopped fresh parsley is a classic, delicious
preparation. Just try Sole Fillets with Lemon and Parsley (page 115).
And thanks to the Department of Fisheries and Oceans, the Canadian method of cooking
fish (as the Americans call it) means we no longer have to guess how long to cook a piece
of fish. It’s very simple: measure the thickness of the fish at the thickest part; for each inch
(2.5 cm) of thickness, allow 10 minutes of cooking time at 400˚F (200˚C); add 5 minutes if
the fish is wrapped in foil and double the time if the fish is still frozen. Perfectly cooked fish
is opaque and flakes slightly when tested with a fork. Avoid overcooking; it dries the fish out.
Best of all, fish is healthy: it’s low in fat and calories and high in protein. And for cooks on
the run, it’s one of the fastest foods around.

114
 FISH AND SEAFOOD

Sole Fillets with Lemon and Parsley

This really simple recipe is one of the very best ways to make
tender, moist fish fillets. If using frozen fillets, try to thaw and
separate them before cooking for best results.

1 lb sole fillets* 500 g

Salt and pepper
2 tbsp chopped fresh parsley 25 mL
1 tbsp fresh lemon juice 15 mL
2 tsp butter, melted, or olive oil 10 mL
Fish is an excellent source of protein
and is low in fat and calories.
Place fillets in lightly greased baking or microwaveable dish
just large enough to hold them in single layer. Sprinkle with
salt and pepper to taste. Combine parsley, lemon juice and
butter; drizzle over fish.
Bake, uncovered, in 450˚F (230˚C) oven for 8 to 10 minutes
or until fish is opaque and flakes easily when tested with fork.
Or cover with vented plastic wrap and microwave on High
for 3 1/2 to 4 minutes.
Makes 4 servings.

*Pacific perch, snapper or cod may be substituted for the sole.

PER SERVING:
122 calories
21 g protein
3 g total fat
2 g saturated fat
65 mg cholesterol
trace carbohydrate
trace dietary fiber
113 mg sodium

115
FISH AND SEAFOOD

M AKE A HEAD Sole Florentine

Dish can be assembled, covered
and refrigerated for up to three
hours. Let stand at room
temperature for 20 minutes; add 5
to 10 minutes to cooking time.
This colorful dish is a little fancier than Sole Fillets with
Lemon and Parsley and makes for easy entertaining since you
can prepare it in advance. Serve with Braised Red Peppers
and Leeks (page 165), rice or Mashed Potatoes with Garlic
and Onions (page 169).

1 lb fresh spinach 500 g

1 1/4 lb sole fillets 625 g
1 onion, chopped 1
Half bay leaf Half
2 tbsp fresh lemon juice 25 mL
3 peppercorns 3
1/2 tsp salt 2 mL
Nutrition Bonus
One serving is a very high source of 3/4 cup dry white wine 175 mL
vitamin A (providing 88% of an adult’s 1 tbsp butter 15 mL
daily requirement) as well as being a
2 tbsp all-purpose flour 25 mL
very high source of iron and folacin and
a high source of calcium. 1/2 cup 1% milk 125 mL
1/4 tsp each salt and pepper 1 mL
2 tbsp grated Parmesan cheese 25 mL

Trim stems from spinach. Wash and shake off water; place
in saucepan with just the water clinging to leaves. Cover and
cook until wilted. Drain and squeeze out excess water; chop
finely. Set aside.
Roll up each fillet and secure with toothpick. Arrange rolls
in skillet or pan just large enough to hold them in single
layer; add onion, bay leaf, lemon juice, peppercorns and salt.
Pour in wine; bring to boil. Cover, reduce heat and simmer
for 5 minutes. Remove fillets from liquid, reserving liquid.
Arrange spinach over bottom of shallow greased dish just
large enough to hold fish rolls in single layer. Removing tooth-
picks from fish, place fish rolls on top of spinach. Cover dish.
Strain reserved poaching liquid into measure to make 1 cup
(250 mL), adding water if necessary. In small saucepan, melt
butter over low heat; add flour and stir for 1 minute. Whisk
PER SERVING:
233 calories
in poaching liquid; bring to boil, stirring constantly. Stir in
33 g protein milk, salt and pepper. Remove from heat.
6 g total fat Pour sauce over fish. Sprinkle with Parmesan cheese. Bake,
3 g saturated fat uncovered, in 375° F (190° C) oven for 10 minutes or until
79 mg cholesterol bubbly.
9 g carbohydrate Makes 4 servings.
3 g dietary fiber
720 mg sodium

116
 FISH AND SEAFOOD

Sole Poached with Tomatoes,

Artichokes and Mushrooms
You can use any type of white fish fillets or steaks, such as
cod, halibut or haddock, in this moist and savory fish dish.
Serve over pasta or rice.

1 tbsp olive oil 15 mL

1 1/2 cups thickly sliced mushrooms 375 mL
1 clove garlic, minced 1
3 tomatoes, seeded and cut in chunks 3
1/2 tsp crushed dried basil leaves 2 mL
(or 1/4 cup/50 mL chopped fresh)
Pinch crushed dried thyme leaves Pinch
Nutrition Bonus 1 lb sole fillets 500 g
One serving is a high source of 1 can (14 oz/398 mL) artichoke hearts, 1
vitamin C, folacin and dietary fiber.
drained and halved
Salt and pepper
Pinch Granulated sugar (optional) Pinch

In heavy saucepan or nonstick skillet, heat oil over

medium-high heat. Add mushrooms and garlic; cook, stirring
often, until mushrooms are tender.
Add tomatoes, basil (if using dried) and thyme; bring to
simmer. Add sole and artichokes; cover and simmer for 3
minutes. Uncover and cook for 5 minutes longer or until fish
is opaque. Sprinkle with fresh basil (if using). Season with salt
and pepper to taste; add sugar if tomatoes are too acidic.
Makes 4 servings.

PER SERVING:
186 calories
25 g protein
5 g total fat
1 g saturated fat
54 mg cholesterol
12 g carbohydrate
5 g dietary fiber
300 mg sodium
117
FISH AND SEAFOOD

M AKE A HEAD Microwave Fillets Provençal

Can be assembled, except for
topping, covered and refrigerated
for up to four hours.
Use any lean fish fillets –– red snapper, rockfish, Pacific Ocean
perch, sole, cod, flounder, haddock or monkfish. If using
frozen fillets, it’s best to thaw before using. Use chunky or
diced or regular canned tomatoes but not crushed.

1 can (19 oz/540 mL) tomatoes 1

1 lb fish fillets 500 g
Salt and pepper
To cook Fillets Provençal in conventional 1/2 cup chopped fresh parsley leaves 125 mL
oven, bake in 450˚F (230˚C) oven for 1/2 cup fresh bread crumbs 125 mL
20 minutes for fresh, 40 minutes
for frozen, or until opaque.
2 tbsp minced green onions (including tops) 25 mL
1 tbsp extra virgin olive oil 15 mL
2 cloves garlic, minced 2

Drain and coarsely chop tomatoes; spoon half into shallow

Dinner Party for Six
Fresh Tomato and Basil Soup (page 41)
Baked Salmon with Herbs (page 119)
Rice or tiny potatoes in skins
Herbed Green Beans with Garlic
(page 164)
Frozen Lemon Cream (page 201) with
Raspberry Coulis (page 199)
microwaveable dish just large enough to hold fillets in single
layer. Arrange fillets on top; sprinkle with salt and pepper to
taste. Top with remaining tomatoes.
In small bowl, combine parsley, bread crumbs, onions, oil
and garlic; sprinkle over tomatoes. Partially cover and
microwave on High for 7 to 12 minutes or until fish is
opaque. (Cooking times will vary depending on thickness of
fish.) Let stand for 3 minutes before serving.
Makes 4 servings.

PER SERVING:
182 calories
25 g protein
5 g total fat
1 g saturated fat
42 mg cholesterol
8 g carbohydrate
1 g dietary fiber
252 mg sodium

118

M AKE A HEAD
To serve cold: While salmon is still
warm, discard skin and scrape off
any dark fat. Brush salmon lightly
with oil and cover with foil.
Refrigerate for up to six hours.
Nutrition Bonus
One serving is a high source of folacin.
When buying a whole fish, ask the
fishmonger to clean and scale it. If you
don’t want the head left on, ask him to
cut it off. If you want fillets, the
fishmonger will usually fillet the fish
for you, and sometimes will even
remove the backbone and yet leave the
fish whole. (Fillets are boneless pieces
of fish cut from either side of the
backbone; steaks are cut crosswise
and include some bone.)
Alternative method
I also often bake salmon unwrapped on
a foil-lined baking sheet; the skin on
the salmon keeps it moist.
PER SERVING:
269 calories
37 g protein
12 g total fat
2 g saturated fat
103 mg cholesterol
1 g carbohydrate
trace dietary fiber
85 mg sodium
FISH AND SEAFOOD
Baked Salmon with Herbs
One of my favorite dinner party main courses is a baked
whole salmon. It’s elegant, delicious and about the easiest
dish to prepare. When serving four to six people, arrange hot
cooked vegetables such as green beans or snow peas on a
platter alongside the salmon. Serve with Yogurt Hollandaise
(page 153), Creamy Fresh Dill Dip (page 31) or lemon
wedges. It will look like a sumptuous feast.
1 whole salmon or piece about 2 1/2 lb (1.25 kg)* 1
1/2 cup chopped fresh parsley leaves 125 mL
2 tbsp mixed chopped fresh herbs 25 mL
(dill, chives, chervil, basil, sage), optional
Salt and pepper
1 tbsp water 15 mL
1 tbsp fresh lemon juice 15 mL
Garnish (optional):
Cucumber slices, fresh parsley, dill or watercress
Place salmon on foil; measure at thickest part. Sprinkle
parsley, mixed herbs (if using), and salt and pepper to taste
inside cavity. Mix water with lemon juice; sprinkle over
outside of salmon. Fold foil and seal.
Place on baking sheet; bake in 450˚F (230˚C) oven for 10
minutes per 1 inch (2.5 cm) thickness of fish, plus additional
10 minutes because it’s wrapped in foil (35 to 40 minutes
total), or until salmon is opaque. Unwrap salmon and discard
skin (most of it should stick to foil). Place salmon on warmed
platter. Garnish with cucumber, parsley, dill or watercress
(if using).
Makes about 4 servings.
*Plan on about 1/2 lb (250 g) per person for a whole salmon under 4 lb
(2 kg); or about 1/3 lb (170 g) per person for a salmon over 4 lb (2 kg) or a
chunk piece. Sockeye salmon is the reddest in color, and thus best for mousse
recipes. The fat content of salmon will vary considerably depending on many
factors including the time of year and species of salmon. As with chicken,
remove skin before eating. The fat in salmon is a good source of omega 3
fatty acids, which may reduce our risk of heart disease.
119
FISH AND SEAFOOD

M AKE A HEAD Scallops and Shrimp in Thai Lemon

Ingredients can be prepared and
refrigerated early in day. Dish can
be assembled up to point of adding
seafood, then covered and
refrigerated for up to one hour.
Cream with Julienne Vegetables
Serve this elegant, wonderfully flavored dish for a special
dinner. It’s the only recipe in this book with coconut milk or
whipping cream. The milk or cream is optional; however,
I really love the delicious smoothness and rich flavor that
coconut milk adds. Luckily, the rest of the ingredients are low
in fat so that even with whipping cream this easily fits into a
healthful diet.

12 oz large raw shrimp 375 g

Nutrition Bonus 1 lb mussels (optional) 500 g
One serving is a very high source of
vitamin A (providing 115% of an adult’s 8 oz scallops 250 g
daily requirement), and a very high 2 leeks (white part only) 2
source of vitamin C (130% of an adult’s 2 medium carrots, peeled 2
daily requirement); it is also a very high
source of iron and folacin and a high 1 sweet red pepper, seeded 1
source of dietary fiber. 1 small zucchini 1
1 tbsp vegetable oil 15 mL
1/4 cup finely chopped onions or shallots 50 mL
4 large cloves garlic, minced 4
Scallops
1/4 cup finely chopped fresh gingerroot 50 mL
Scallops are very low in both fat and
cholesterol. I buy the regular size 1/2 cup white wine 125 mL
scallops because I prefer their flavor 1/2 cup whipping cream or unsweetened 125 mL
and texture rather than the tiny Bay coconut milk (optional)
scallops, which can cook too quickly. If
the available scallops are really huge I 1/4 cup fresh lemon juice 50 mL
cut them in half for use in this recipe. 1/4 tsp crushed hot red pepper flakes 1 mL
Be very careful not to overcook
1 cup chopped fresh parsley leaves 250 mL
scallops. They cook very fast and can
change from tender to tough and 1/2 tsp grated lemon rind 2 mL
rubbery in just a minute. Cook them Salt and pepper
just until they become opaque.
3 cups hot cooked basmati or long grain rice 750 mL
1/4 cup chopped fresh coriander leaves 50 mL

Peel shell from shrimp; remove dark intestinal tract running

PER SERVING: down back. Wash mussels (if using), discarding any that do
435 calories not close when tapped; cut off hairy beards. Cut scallops in
29 g protein half if large. Cut leeks lengthwise; wash under cold running
6 g total fat water. Cut leeks, carrots, red pepper and zucchini into
1 g saturated fat julienne (matchstick-size) strips.
116 mg cholesterol
64 g carbohydrate
5 g dietary fiber
231 mg sodium

120

Crushed dried hot red pepper flakes
come in a small jar in the spice section
of the supermarket. They are added to
recipes to add hotness. You can
substitute hot pepper sauce or bottled
fresh chili paste or sauce (see page 55)
in amounts to taste depending on how
hot and spicy you like your food.
Special Spring Dinner
Asparagus with Red Pepper Purée
(page 158)
Scallops and Shrimp in Thai Lemon
Cream with Julienne Vegetables
(this page)
or Sole Florentine (page 116)
Strawberries with Raspberry Rhubarb
Sauce (page 195)
FISH AND SEAFOOD
In large nonstick saucepan or skillet, heat oil over medium
heat. Add onions and garlic; cook, stirring, for 3 to 5 minutes
or until tender. Add gingerroot, julienned vegetables and
1/4 cup (50 mL) water; cover and cook for 5 minutes or until
vegetables are tender.
Add wine, cream or milk (if using), lemon juice and hot
pepper flakes; bring to boil. Add shrimp, mussels (if using)
and scallops; cover and simmer for 3 to 5 minutes or just
until shrimp are pink and scallops are opaque. Discard any
mussels that do not open. (Be careful not to overcook or
seafood will be tough.)
Stir in parsley and lemon rind. Season with salt and pepper
to taste. Spoon over hot rice on plates or shallow bowls;
sprinkle with coriander.
Makes 4 servings.
COMPARE:
Per serving:
g fat calories % calories from fat
Made with whipping cream 16 532 27
Made with canned coconut milk 12 490 22
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FISH AND SEAFOOD

M AKE A HEAD Teriyaki Salmon and

Shrimp and salmon can be
marinated in refrigerator for up to
Shrimp Brochettes
eight hours. Skewers can be covered Serve these skewers of salmon and shrimp over a bed of
and refrigerated for up to two hours; fragrant Thai or basmati rice.
brush occasionally with marinade.
8 oz extra-large raw shrimp 250 g
12 oz skinless salmon, cut in 3/4-inch 375 g
(2 cm) cubes
4 stalks asparagus (or 8 cherry tomatoes) 4
8 large mushrooms 8
8 large seedless green grapes 8
Nutrition Bonus
One serving is a high source of iron and Teriyaki Marinade:
folacin. 2 tbsp soy sauce 25 mL
2 tbsp sherry 25 mL
1 tbsp sesame or vegetable oil 15 mL
Lemon-Garlic Salmon and 1 tbsp grated fresh gingerroot 15 mL
Shrimp Brochettes 2 tsp granulated sugar 10 mL
Instead of Teriyaki Marinade, mix 2 tbsp
(25 mL) fresh lemon or lime juice,
1 tbsp (15 mL) sesame or vegetable oil, Teriyaki Marinade: In large bowl, combine soy sauce, sherry,
2 cloves minced garlic, 1/4 tsp (1 mL) oil, gingerroot and sugar, mixing to dissolve sugar. Peel and
each salt and pepper; marinate salmon remove black veins from shrimp; add to bowl along with
and shrimp for 15 minutes. Thread onto salmon, stirring to coat well. Cover and refrigerate for 30
skewers with vegetables, brush lemon
minutes.
mixture over and broil as directed.
Serve with Creamy Fresh Dill Dip Snap off tough ends of asparagus; peel stalks if desired.
(page 31). Blanch in boiling water for 3 minutes; drain and plunge into
cold water. Drain and cut into 1 1/2-inch (4 cm) lengths.
To prevent scorching, soak wooden On thin 8-inch (20 cm) long wooden skewers alternately
skewers in water for at least 30 thread salmon, asparagus, shrimp, mushrooms and grapes.
minutes before threading with food. Brush with marinade.
Preheat broiler. Place skewers on broiler pan or grill; cook
for 3 to 5 minutes, turning once, or until fish is opaque.
Makes 4 main-course or 8 appetizer servings.

PER MAIN-COURSE SERVING:

228 calories
27 g protein
9 g total fat
1 g saturated fat
111 mg cholesterol
8 g carbohydrate
1 g dietary fiber
436 mg sodium

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Linguine with Shrimp and Tomato

The idea for this recipe came from Toronto caterer Dinah
Koo. The shrimp and tomato should be quickly cooked over
high heat to preserve flavor and texture. If using fresh pasta,
Nutrition Bonus make sauce first, because the pasta cooks so quickly.
One serving is a very high source of
iron, vitamin A and vitamin C and a 4 oz linguine or whole-wheat noodles 125 g
high source of folacin and dietary fiber.
2 tsp olive oil 10 mL
1 large clove garlic, minced 1
Cooking Pasta
Cook pasta in a large pot of boiling 2 tbsp finely chopped shallots or onion 25 mL
water, using about 16 cups (4 L) of 2 large tomatoes, coarsely chopped 2
water for every pound (500 g) of pasta.
Add pasta all at once, stirring to make
1 tsp crushed dried basil leaves 5 mL
sure noodles don’t stick together. Boil, (or 1/4 cup/50 mL chopped fresh)
uncovered, stirring occasionally. 8 oz medium shrimp (raw or cooked) 250 g
Fresh pasta cooks quickly,
1 or 2 green onions, chopped 1 or 2
sometimes in as little time as 2
minutes. Dried pasta takes longer, Salt and pepper
usually at least 7 minutes, sometimes 2 tbsp freshly grated Parmesan cheese 25 mL
10 to 12 minutes. Begin tasting to see
whether pasta is done before the
suggested cooking time; pasta is In large pot of boiling water, cook linguine until al dente
cooked when it’s al dente (tender but (tender but firm); drain.
firm, not mushy) and has lost its raw Meanwhile, in heavy skillet, heat oil over high heat. Add
starch taste. Drain in a colander, then garlic and shallots; cook, stirring, for about 30 seconds. Add
toss immediately with sauce, butter or tomatoes and basil; cook, stirring, for about 1 minute. Add
oil as specified in recipe to prevent
shrimp; cook, stirring, until hot and, if using raw, pink.
pasta from sticking together. Because
pasta cools quickly, it’s important to
Sprinkle with green onions; season with salt and pepper to
warm the serving platter or individual taste. Spoon over hot linguine. Sprinkle with Parmesan
plates. When using cooked pasta in cheese.
salads, rinse under cold running water Makes 2 servings.
to prevent sticking; drain well.
Be sure to have the sauce ready
before the pasta is finished cooking
(overcooked, soft, gluey pasta isn’t
appealing); then toss pasta with sauce
and serve immediately.

PER SERVING:
447 calories
35 g protein
10 g total fat
2 g saturated fat
177 mg cholesterol
54 g carbohydrate
5 g dietary fiber
453 mg sodium

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FISH AND SEAFOOD

M AKE A HEAD Capellini with Clam Sauce and

Red peppers and sauce can be
prepared, covered and refrigerated
for up to two hours.
Sweet Red Peppers
Capellini are the thinnest of pasta noodles, but this recipe
works well with any kind of noodle. Whole-wheat noodles
are good because of their higher fiber content. Serve this
extremely easy-to-make dish with steamed snow peas or a
tossed spinach salad. It’s a great dish for company when you
don’t have much preparation time.

2 sweet red peppers 2

2 tbsp extra virgin olive oil 25 mL
4 cloves garlic, minced 4
Nutrition Bonus Salt and pepper
One serving is a very high source of
1 cup dry white wine 250 mL
vitamin C (providing 182% of an
adult’s daily requirement), as well as a 2 cans (5 oz/142 g each) clams, drained 2
very high source of vitamin A and iron 1 tsp chopped fresh thyme leaves 5 mL
and a high source of calcium and (or 1/2 tsp/2 mL crushed dried)
folacin.
Pinch hot red pepper flakes Pinch
1/2 cup minced fresh parsley leaves 125 mL
8 oz pasta such as capellini 250 g
1/2 cup grated Parmesan cheese 125 mL

Core and seed red peppers; cut into thin strips.

In heavy nonstick skillet, heat half of the oil over medium
heat. Add red peppers and half of the minced garlic; cook,
stirring often, until peppers are tender, about 10 minutes.
Season with salt and pepper to taste.
Meanwhile, in saucepan, heat remaining oil over medium
heat. Add remaining garlic; cook, stirring, for 1 minute.
Add wine, clams, thyme and hot pepper flakes; simmer for
5 minutes. Add parsley, and salt and pepper to taste.
Meanwhile, in large pot of boiling water, cook capellini
until al dente (tender but firm); drain and arrange on warm
plates. Pour sauce over pasta; surround with sautéed red
peppers. Sprinkle pasta with Parmesan cheese.
PER MAIN-COURSE
SERVING: Makes 4 main-course or 8 appetizer servings.
420 calories
20 g protein
12 g total fat
4 g saturated fat
28 mg cholesterol
50 g carbohydrate
4 g dietary fiber
272 mg sodium

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 FISH AND SEAFOOD

Mussels Sicilian Style

This is one of my favorite fast and easy suppers that needs
only a salad and fresh bread to sop up the wonderful broth.
Cultured mussels take only minutes to clean and supper can
be ready in 15 minutes.

2 lb fresh mussels (about 36) 1 kg

1 tsp olive oil 5 mL
1 small onion, finely chopped 1
2 large cloves garlic, minced 2
1/4 tsp each crushed dried thyme and 1 mL
oregano leaves
Nutrition Bonus 1 can (14 oz/398 mL) tomatoes 1
One serving is a very high source of (or 2 fresh, coarsely chopped)
iron, vitamin C and folacin and a high
1/4 cup dry white wine 50 mL
source of vitamin A.
1/4 cup chopped fresh parsley leaves 50 mL

Mussels contain a very high amount of
iron.
For other fish and seafood dishes see:
Crab-Cucumber Rounds (page 26)
Crab-Stuffed Mini-Pitas (page 25)
Easy Fish Chowder (page 50)
Nova Scotia Seafood Chowder (page 48)
Salmon Mousse with Dill (page 32)
Teriyaki Shrimp Wrapped with Snow
Peas (page 24)
Scrub mussels under cold water; pull off hairy beards.
Discard any that do not close when tapped. Set aside.
In large heavy saucepan, heat oil over medium heat. Add
onion and garlic; cook for 2 to 3 minutes or until tender. Stir
in thyme and oregano. Add tomatoes, breaking up canned
tomatoes with back of spoon. Bring to boil; boil for about 2
minutes to reduce liquid. Add wine; return to boil. Add
mussels; cover and cook for 5 minutes or until shells open.
Discard any mussels that don’t open.
Ladle mussels into large soup bowls, spooning tomato
mixture and broth over top. Sprinkle with parsley. Serve with
fork to pull mussels out of shells, and spoon for broth.
Makes 2 servings.

How to Buy and Store Mussels

It’s unbelievable that shellfish as tender and delicious as mussels are so
inexpensive. Buy medium-size (about 18 to the pound/500 g) cultured mussels:
PER SERVING: they’re much easier to clean and have more meat than the wild ones. Only buy
205 calories mussels that have closed shells. The fresher the mussels, the better they taste.
18 g protein Store fresh mussels in the refrigerator in a bowl covered with slightly wet paper
6 g total fat towel or with newpaper that has some ice on top. Don’t store in a plastic bag.
1 g saturated fat The important thing is to keep them damp. They should be used preferably
37 mg cholesterol within 24 hours, at the latest by the second day. Serve as a first course or a
18 g carbohydrate main course.
3 g dietary fiber
576 mg sodium

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FISH AND SEAFOOD

SOME FACTS ABOUT THE FAT CONTENT OF FISH

Most kinds of fish are low in fat –– even the higher-fat varieties are on a par with extra-lean
ground beef when it comes to fat content. This means you don’t have to worry about fat when
choosing the kind of fish to buy and can have it two to three times a week. The important
thing to remember is to serve a variety of fish in moderate-sized portions and use little or no
extra fat when you prepare it.

Buying and Storing Fish

Buying fresh fish
When possible buy fish the day you want to cook it. The best test for freshness is to use your
nose –– the fish should have a mild fishy or seawater odor. Anything stronger means the fish has
been out of the water too long.
Look for:
• mild smell
• glistening, firm flesh that springs back when touched
• very firmly attached scales
• clear, bright, convex (not sunken) eyes

Storing fresh fish

• If not cleaned, clean as soon as possible.
• Wipe with a damp cloth, wrap in waxed paper and place in covered container.
• Store in coldest part of the refrigerator.
• Cook as soon as possible (same day for store-bought, within 4 days if freshly caught).

Buying frozen fish

Look for:
• glazed fish coated with ice
• shiny, solidly frozen flesh with no signs of drying or freezer burn (white spots)
• tightly wrapped package with no sign of frost or ice crystals inside

Storing frozen fish

• Keep fish at 0˚F (-18˚C) or lower for ideal storage.
• Store fatty fish (salmon, mackerel, lake trout) for a maximum of 2 months.
• Store lean fish (cod, haddock, ocean perch, pike, sole) for a maximum of 6 months.

How Long to Cook Fish

• Measure fish at the thickest part (stuffed or not).
• Allow 10 minutes’ cooking time per inch (2.5 cm) of thickness for fresh fish; add 2 to 3
minutes extra for frozen fillets, double the time for fish frozen in a block. If wrapped in foil,
add 5 minutes for fresh, 10 minutes for a frozen block. This applies to all fish and all cooking
methods (if in oven, cook at 450˚F/230˚C).

Fish is cooked when flesh is opaque and it flakes and separates into solid moist sections when
firmly prodded with a fork.

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Methods of Cooking Fish

Steaming (top of stove)
Pour 2 inches (5 cm) of water in a steamer and bring to a boil. Season and wrap fish securely
in cheesecloth. Place on a rack over boiling water. Cover and begin timing (see above).

Baking
Place whole fish, with skin, on baking pan (line with foil if desired); season to taste with salt,
pepper, sprinkle of lemon juice and/or herbs. Bake in preheated 450˚F (230˚C) oven for
required time.

Oven steaming
Place fresh or frozen fish on lightly greased foil on baking sheet. Season to taste with salt,
pepper and herbs (parsley, dill, chives or basil). Sprinkle with lemon juice or white wine. Wrap
securely in foil. Bake in preheated 450˚F (230˚C) oven for required time, adding 5 minutes for
fresh and 10 minutes for frozen fish because of being wrapped in foil.

Poaching
Place fish on greased heavy-duty foil. Season to taste with salt and pepper, add chopped onion
and celery. Wrap, using double folds to make package watertight. Place in rapidly boiling
water and simmer for required cooking time. (Fish may also be wrapped in cheesecloth and
poached in court bouillon or fish stock.)

To microwave fish
Place fish in microwaveable dish. Season to taste with salt and pepper. Cover with plastic wrap
and turn back corner to allow steam to escape. Estimate cooking time at 3 to 4 minutes per
pound (500 g), plus 2 to 3 minutes standing time. Microwave on High or according to
appliance manual.

To grill fish
Place fish (for fillets, skin side down) on lightly greased grill. Close cover and grill over medium
or low heat, turning once, until fish is opaque and flakes. Cooking time will vary depending on
the thickness of fish and distance from coals; 1-inch (2.5 cm) thick salmon steaks will take 8 to
10 minutes over medium heat.

Skillet cooked fish

If fish is washed or marinated, pat dry. Lightly oil (1/2 tsp/2 mL olive oil) a nonstick skillet.
Add fish and cook over medium-high heat, turning once. Fish fillets or steaks about 3/4 inch
(2 cm) thick will take 2 to 3 minutes per side.

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Vegetarian and
Grain Dishes
M
EATLESS ENTRÉES ARE NOTHING NEW . Macaroni and cheese and scrambled eggs
have been family favorites for generations, and people who would never call
themselves vegetarians often enjoy pizza without pepperoni.
It’s becoming increasingly apparent that from both a health and cost point of view,
vegetarian meals can be very beneficial. They can also include a surprising variety of foods ––
everything from vegetables and pasta to eggs and cheese, depending on the type of
vegetarian. For the inventive cook, the tasty combinations are endless. For the health-
conscious, vegetarian meals often offer lower fat and higher fiber and vitamin content than
meat dishes, and, after all, that kind of eating is what this book is about. For other
vegetarian main-course recipes, be sure to check our soup, salad and vegetable suggestions.

Nutrition Bonus Broccoli Frittata

One serving is a very high source of
vitamin C (providing 98% of an adult’s
daily requirement), a very high source
of folacin and a high source of
vitamin A.
This Italian open-faced omelet is delicious for supper or
brunch. Unlike a French omelet, which is cooked quickly
over high heat and is creamy in the center, a frittata is cooked
slowly and is set or firm in the middle.

Broccoli is an excellent source of 1 bunch broccoli (1 lb/500 g) 1

vitamins A and C and fiber.
1 tbsp olive or canola oil 15 mL
1 cup sliced onions 250 mL
Light Supper for a
Winter’s Day 2 or 3 cloves garlic, minced 2 or 3
Broccoli Frittata (this page) 6 eggs, lightly beaten 6
Danish Cucumber Salad (page 61) 2 tbsp finely chopped fresh parsley leaves 25 mL
Olive and Rosemary Soda Bread
(page 181) 1 tsp salt 5 mL
Baked apples 1/4 tsp each ground nutmeg and pepper 1 mL
1/2 cup grated part-skim mozzarella cheese 125 mL

PER SERVING:
155 calories Trim tough ends from broccoli; peel stems. Cut stems and
11 g protein florets into 3/4-inch (2 cm) pieces to make about 4 cups (1 L).
9 g total fat Steam or cook in boiling water for 5 minutes or until crisp-
3 g saturated fat tender; drain thoroughly.
220 mg cholesterol
8 g carbohydrate
2 g dietary fiber
516 mg sodium

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In 10- to 12-inch (25 to 30 cm) nonstick skillet, heat oil

over medium heat. Add onions and garlic; cook until onion is
tender. Stir in broccoli.
Beat together eggs, parsley, salt, nutmeg and pepper; pour
over broccoli mixture and sprinkle with cheese. Cover and
cook over medium-low heat for 5 to 10 minutes or until set
but still slightly moist on top. Place pan under broiler for 2 to
3 minutes to lightly brown top. (If skillet handle isn’t
ovenproof, wrap it in foil. Since the oven door is open slightly
most of the handle will not be directly under the heat.)
Loosen edges of frittata; cut into pie-shaped wedges.
Makes 6 servings.

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M AKE A HEAD Eggs Florentine

Eggs can be poached, cooled in ice This is perfect for entertaining at brunch, lunch or a light
water to prevent further cooking
supper because the eggs, spinach and sauce can all be
and refrigerated in bowl of water for
up to one day; reheat in simmering
prepared in advance and gently reheated.
water for about 30 seconds.
Spinach can be cooked, then cooled 2 pkg (10 oz/284 g each) fresh spinach 2
under cold running water, drained 1 tsp butter 5 mL
and set aside for up to 2 hours, or
covered and refrigerated for up to Salt, pepper and grated nutmeg
24 hours. Chop and reheat before 2 tbsp white vinegar 25 mL
continuing. Yogurt Hollandaise, see
6 eggs 6
Make Ahead, page 153.
3/4 cup Yogurt Hollandaise (page 153), warmed 175 mL

Trim stems from spinach. Wash and shake off excess water;
Nutrition Bonus place in saucepan with just the water clinging to leaves. Cover
One serving is a very high source of and cook over medium-high heat until wilted. Drain
vitamin A (providing 82% of an adult’s thoroughly; squeeze out excess liquid and chop coarsely. Toss
daily requirement), a very high source with butter, and salt, pepper and nutmeg to taste. Return to
of folacin and iron and a high source of saucepan; cover and keep warm.
calcium. Nearly fill large shallow pan or skillet with water and bring
to boil; add vinegar. Reduce to simmer and break egg shells
over pan, gently dropping eggs into water. Reduce heat until
Asparagus with water is barely simmering; cook eggs for 3 to 5 minutes or
Poached Eggs until whites are firm and yolks are still soft, spooning water
In spring, substitute cooked drained over yolks occasionally to cook slightly.
asparagus for the spinach in Eggs Spoon spinach onto warmed plates or serving dish. With
Florentine. Arrange hot asparagus slotted spoon, place 1 egg over each serving. Spoon about
spears on warmed individual plates or 2 tbsp (25 mL) Yogurt Hollandaise over each.
serving dish; sprinkle with lemon juice,
Makes 6 servings.
salt and pepper. Top with poached egg
and grated Parmesan cheese or Yogurt
Hollandaise. If desired, broil for a
minute to brown. Brunch or Lunch Menu
Grapefruit Juice Spritzer (below)
Eggs Florentine (this page)
Tomatoes Provençal (page 157)
Tossed green salad with Buttermilk Herb Dressing (page 78)
Toasted English muffins
Raspberry Meringue Torte (page 210) or Pear Crisp with Ginger (page 212)
PER SERVING:
133 calories Grapefruit Juice Spritzer
11 g protein For a refreshing nonalcoholic drink that’s perfect before lunch or brunch,
8 g total fat combine equal parts of grapefruit juice and soda water. Serve over ice cubes
3 g saturated fat and garnish with thin slices of lime.
284 mg cholesterol
6 g carbohydrate
2 g dietary fiber
265 mg sodium

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Omelet à la Jardinière
Don’t relegate eggs only to breakfast. Serve with toasted
whole-wheat bread and a spinach salad for an instant dinner
or lunch. For variety, add sliced mushrooms or chopped
Nutrition Bonus tomatoes and cook them along with the carrots.
One serving is an excellent source of
vitamin A, folacin and vitamin B12.
1 tsp vegetable oil 5 mL
1 small onion, finely chopped 1
A 2-egg omelet is easier to make than 1 clove garlic, minced 1
a 4-egg or larger omelet. Also, it’s
important to use the correct size of 1/3 cup grated carrot 75 mL
pan. For a 2- to 3-egg omelet, use an 1/4 cup chopped sweet green pepper 50 mL
omelet pan that’s 7 inches (18 cm)
Salt and pepper
in diameter at the bottom; for a 4-egg
omelet, use an 8- to 9-inch (20 to 4 eggs 4
23 cm) pan. 1 tbsp water 15 mL
1 tsp butter 5 mL
Egg yolks contribute protein, iron,
vitamin A and vitamin E to our diet. In nonstick skillet, heat oil over medium heat; sauté onion
A large egg yolk has about 5 grams and garlic, stirring, until tender. Stir in carrot and green
of fat. Egg yolks are high in cholesterol
pepper; cook, stirring, for 2 to 3 minutes or until carrot is
and should be consumed in moderation.
Moderation can mean up to 4 or 6 eggs wilted. Season with salt and pepper to taste.
per week. If you have high blood In bowl, beat eggs with water until blended. Heat 8- to
cholesterol, check with your doctor or a 9-inch (20 to 23 cm) nonstick omelet pan or skillet over very
registered dietitian about limiting your high heat; heat butter until sizzling but not browned. Pour in
intake of fat and cholesterol. eggs; cook, continuously shaking pan back and forth while
stirring eggs quickly with fork to spread evenly over pan until
To halve the amount of cholesterol in eggs are thickened and almost set.
this recipe, use 2 whole eggs and Spoon carrot mixture over eggs. Tilt pan and roll up omelet,
3 egg whites. or simply fold in half. Slide onto plate.
Makes 2 servings.

PER SERVING:
208 calories
13 g protein
14 g total fat
4 g saturated fat
377 mg cholesterol
7 g carbohydrate
1 g dietary fiber
154 mg sodium

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Fettuccine with
Fresh Tomatoes and Basil
This is a delightful supper in late summer or fall when
tomatoes are at their best. For the most fiber, try to buy
whole-wheat noodles. Serve with extra Parmesan to sprinkle
over top.

6 oz fettuccine noodles (or 2 cups/500 mL 175 g

dried medium egg noodles)
1 tbsp olive oil 15 mL
Nutrition Bonus 3 large cloves garlic, minced 3
One serving is a very high source of
vitamins A and C and dietary fiber and 4 tomatoes, diced 4
a high source of calcium, iron and 1 tsp crushed dried basil leaves 5 mL
folacin. (or 1/2 cup/125 mL chopped fresh)
Pinch granulated sugar Pinch
1/4 cup chopped fresh parsley leaves 50 mL
Easy Summer Supper
Fettuccine with Fresh Tomatoes and Salt and pepper
Basil (this page) 1/4 cup grated Parmesan cheese 50 mL
Tossed green salad with Blue Cheese
Dressing (page 80)
Sliced fresh peaches In large pot of boiling water, cook noodles until al dente
(tender but firm); drain well. Meanwhile, in heavy skillet,
heat oil over medium heat. Add garlic, tomatoes, basil (if
using dried) and sugar; cook for 5 minutes, stirring
occasionally. Add parsley, fresh basil (if using), and salt and
pepper to taste.
Add tomato mixture and Parmesan to noodles; toss well. (If
sauce is too thick, add a few spoonfuls of pasta cooking
liquid.)
Makes 2 servings.

PER SERVING:
490 calories
19 g protein
13 g total fat
4 g saturated fat
10 mg cholesterol
77 g carbohydrate
7 g dietary fiber
479 mg sodium

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Pasta with Broccoli, Mushrooms and

Cauliflower in Basil-Cream Sauce
Nutrition Bonus Your family will love this quick and easy pasta dish. The
One serving is a very high source of variety of vegetables you can use is limitless –– try adding
calcium, vitamin C, folacin and dietary carrots, snow peas, celery or green beans. Evaporated milk
fiber and a high source of iron and gives a rich creamy sauce with a minimum of fat.
vitamin A.
4 cups broccoli florets 1L
4 cups cauliflower florets 1L
Pasta with Tomato Basil 4 oz whole-wheat noodles or spaghettini 125 g
Sauce
1 tbsp olive or vegetable oil 15 mL
Cook 1 lb (500 g) of pasta (any kind)
in a large pot of boiling water until 3 cloves garlic, minced 3
tender yet firm; drain. Toss with 3 cups 2 1/2 cups thickly sliced mushrooms 625 mL
(750 mL) Tomato Basil Sauce
(page 152). Top with freshly grated
1/2 cup chopped fresh basil leaves 125 mL
Parmesan. Makes 4 to 5 servings. (or 4 tsp /20 mL crushed dried)
4 tsp all-purpose flour 20 mL
1/2 tsp each salt and pepper 2 mL
Pasta with Shrimp and 1 can (385 mL) 2% evaporated milk 1
Tomato Basil Sauce (or 1 1/2 cups/375 mL 2% milk)
Prepare as above and add 1 lb (500 g)
1/4 cup grated Parmesan cheese 50 mL
cooked, peeled large shrimp. Makes 4
to 5 servings.
In large pot of boiling water, cook broccoli and cauliflower
until tender-crisp, about 5 minutes. With slotted spoon,
remove vegetables and set aside. Add pasta to boiling cooking
water; cook until al dente (tender but firm), about 10
minutes. Drain well.
Meanwhile, in nonstick skillet, heat oil over medium heat.
Add garlic; cook, stirring, for 30 seconds. Increase heat to
medium-high. Add mushrooms and dried basil if using; cook
for 3 to 5 minutes until mushrooms are browned and tender,
stirring often. Sprinkle evenly with flour, salt and pepper;
cook, stirring, for 1 minute.
Stir in milk; boil for 1 minute. Stir in broccoli, cauliflower
and Parmesan; cook for 1 minute. Stir in fresh basil (if using).
Add noodles and toss to combine well.
PER SERVING: Makes 4 servings.
315 calories
19 g protein
8 g total fat
3 g saturated fat
13 mg cholesterol
45 g carbohydrate
7 g dietary fiber
541 mg sodium

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M AKE A HEAD Triple-Cheese Lasagne

Baked lasagne can be covered and If making this for a special occasion, add sliced mushrooms
refrigerated for up to three days or
and chopped sweet green or red pepper to the tomato sauce.
frozen for up to one month. Thaw at
room temperature for at least three
hours. Reheat, partially covered, in 1 can (19 oz/540 mL) tomatoes 1
microwave, or tent with foil and 1 can (14 oz/398 mL) tomato sauce 1
cook in 350˚F (180˚C) oven for 30
minutes. Remove foil and cook
2 onions, chopped 2
another 10 to 15 minutes until hot 2 cloves garlic, minced 2
and bubbling. 1/4 cup chopped fresh parsley leaves 50 mL
2 tsp granulated sugar 10 mL
1 tsp each crushed dried basil, thyme 5 mL
and oregano leaves
Pepper

8 oz lasagne noodles (9 to 11) 250 g

Nutrition Bonus 2/3 cup grated Parmesan cheese 150 mL
One serving is a very high source
of calcium and a high source of 2 cups cottage cheese 500 mL
vitamin A. 1 egg, lightly beaten 1
1 tsp crushed dried oregano leaves 5 mL
Pepper
2 cups shredded part-skim mozzarella cheese 500 mL
(1/2 lb/250 g)

Sauce: In saucepan, combine tomatoes, tomato sauce, onions,

garlic, parsley, sugar, basil, thyme, oregano and pepper to
taste; bring to boil. Reduce heat and simmer, uncovered and
stirring occasionally, for 30 minutes or until spaghetti-sauce
consistency.
In large pot of boiling water, cook lasagne noodles until al
dente (tender but firm). Drain and rinse under cold running
water; drain well.
Reserve 3 tbsp (50 mL) of the Parmesan cheese for topping.
In bowl, combine remaining Parmesan cheese, cottage cheese,
egg, oregano and pepper to taste. Set aside.

PER SERVING:
323 calories
25 g protein
9 g total fat
5 g saturated fat
51 mg cholesterol
35 g carbohydrate
3 g dietary fiber
991 mg sodium

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 V E G E TA R I A N A N D G R A I N D I S H E S

Reserve 1/2 cup (125 mL) of the tomato sauce for topping.
In 13- x 9-inch (3.5 L) baking dish, spread just enough of the
tomato sauce to cover bottom sparingly; top with layer of
lasagne noodles. Cover with one-third of the cottage cheese
mixture, then one-third of the mozzarella cheese. Repeat with
remaining sauce, noodles and cheeses to make 3 layers of
each. Top with reserved tomato sauce; sprinkle with reserved
Parmesan cheese. Bake, uncovered, in 350˚F (180˚C) oven for
45 minutes or until hot and bubbly. Let cool slightly before
serving.
Makes 8 servings.

Dishes that use prepared foods such as canned tomatoes (like lasagne) are
usually high in sodium. Even though there is no added salt in this dish, there is
still a considerable amount of sodium. Here is where most of it comes from:

mg sodium/
1 serving
Canned tomatoes 111
Tomato sauce 310
Parmesan cheese 155
Cottage cheese 255
Mozzarella cheese 149

To reduce sodium, substitute 1 can (5.5 oz/156 mL) tomato paste plus 1 cup
(250 mL) water for the tomato sauce; sodium will then be 695 mg/serving.

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Creamy Penne with Tomatoes

Creamy and delicious pasta dishes can also be low in fat.
Nutrition Bonus Using ricotta cheese and lower fat milk keeps the fat down in
One serving is a high source of calcium, this easy-to-make dish.
iron, folacin and dietary fiber.
1 tbsp olive oil 15 mL
1 onion, chopped 1
2 cloves garlic, minced 2
1 can (28 oz/796 mL) tomatoes 1
1/4 tsp hot red pepper flakes or chili paste 1 mL
1/2 cup chopped fresh parsley leaves 125 mL
2 tbsp chopped fresh oregano leaves 25 mL
(or 2 tsp/10 mL crushed dried)
1 cup ricotta cheese 250 mL
1/4 cup 2% milk 50 mL
1 lb penne pasta (about 5 cups/1.25 L) 500 g
Salt and pepper
1/4 cup grated Parmesan cheese 50 mL

In heavy saucepan, heat oil over medium heat. Add onion

and garlic; cook for 3 minutes. Purée tomatoes and add to
saucepan along with hot red pepper flakes; bring to boil.
Reduce heat and simmer, uncovered, for 20 minutes or until
thickened. Add parsley and oregano; remove from heat. In
food processor or blender, purée ricotta and milk until
smooth; stir into tomato mixture.
Meanwhile, in large pot of boiling water, cook penne for
8 to 10 minutes or until tender but firm. Drain well and toss
with sauce. Season with salt and pepper to taste. Sprinkle
with Parmesan cheese.
Makes 6 servings.

PER SERVING:
395 calories
15 g protein
8 g total fat
3 g saturated fat
14 mg cholesterol
66 g carbohydrate
5 g dietary fiber
518 mg sodium

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Thai Noodles with Broccoli

Here’s a quick and easy stir-fry with Thai flavors.

4 oz rice vermicelli noodles 125 g

5 cups small broccoli florets 1.25 L
1 tbsp vegetable oil 15 mL
Nutrition Bonus 2 cloves garlic, minced 2
One serving is an excellent source of 1 fresh red chili pepper, seeded and chopped 1
vitamin C. (or 1/4 tsp/1 mL dried hot red pepper flakes)
3 tbsp oyster or hoisin sauce 50 mL
2 tbsp fresh lime juice 25 mL
1 tbsp fish sauce 15 mL
Fish sauce is available at Oriental
grocery stores, some specialty stores 1 tbsp minced fresh gingerroot 15 mL
and supermarkets. It smells terrible 1 tbsp granulated sugar 15 mL
but adds a delicious flavor and is often
used in Thai cooking. It will keep on 3 green onions, chopped 3
your shelf for a few years. If 1 tbsp toasted sesame seeds (optional) 15 mL
unavailable, use soy sauce.
Soak rice noodles in warm water for 15 minutes; drain.
In large pot of boiling water, cook broccoli for 2 minutes;
add noodles and cook for 1 minute or until tender. Drain.
Rice vermicelli noodles are available in Meanwhile, in wok or large nonstick skillet, heat oil
many supermarkets. If unavailable use over medium heat. Add garlic; cook, stirring constantly, for
any thin noodle. Cook regular noodles 1 minute. Stir in chili pepper, oyster sauce, lime juice, fish
in boiling water until nearly tender. sauce, gingerroot and sugar; cook, stirring, for 1 minute.
Add broccoli and cook until the broccoli Add noodle mixture; cook, stirring, for 1 minute. Sprinkle
is tender-crisp and the noodles are with green onions and sesame seeds.
al dente.
Makes 4 servings.

PER SERVING:
180 calories
3 g protein
4 g total fat
trace saturated fat
0 mg cholesterol
34 g carbohydrate
3 g dietary fiber
713 mg sodium

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Deep-Dish Vegetable Pizza

This scrumptious pizza is very filling. Two slices are plenty
for dinner along with a salad.

Whole-Wheat Pizza Dough (page 180)

1 cup tomato sauce 250 mL
1 tbsp finely chopped fresh garlic 15 mL
1 tsp each crushed dried oregano and 5 mL
basil leaves
1 tsp vegetable oil 5 mL
Nutrition Bonus 2 cups thinly sliced onions 500 mL
One serving is a very high source of 2 cups sliced mushrooms 500 mL
calcium, vitamin C, folacin and dietary
fiber and a high source of iron and Salt and pepper
vitamin A. 4 cups broccoli pieces (3/4-inch/2 cm) 1L
3 cups shredded part-skim mozzarella cheese 750 mL

Larger Regular Pizza
This recipe also makes two 16- x 12-
inch (40 x 30 cm) pizzas. Bake in 475˚F
(240˚C) oven for 13 to 15 minutes or
until crust is crisp and top is bubbling.
Children’s Party
Deep-Dish Vegetable Pizza (this page)
Crudités with Creamy Fresh Dill Dip
(page 31)
Best-Ever Date Squares (page 182)
Oatmeal Raisin Cookies (page 186)
Chocolate Milk (page 219)
Divide dough into 2 pieces.* Roll out each piece to fit 10-
inch (25 cm) round quiche or cake pan that’s at least 1 inch
(2.5 cm) deep.
In small bowl, combine tomato sauce, garlic, oregano and
basil; set aside.
In nonstick skillet, heat oil over medium heat. Add onions;
cook, stirring, over medium-low heat for 5 to 10 minutes or
until tender. Add mushrooms; cook over medium heat,
stirring occasionally, until lightly browned and liquid has
evaporated. Season with salt and pepper to taste; set aside.
In large pot of boiling water, cook broccoli for 2 minutes or
until bright green; drain and cool under cold running water to
prevent any further cooking. Drain well and set aside.
Spread tomato mixture over dough. Cover with broccoli,
then with mushroom mixture. Sprinkle with cheese. Bake in
450˚F (230˚C) oven for 25 to 35 minutes or until crust is
browned and top is bubbly.
Makes 2 pizzas.

PER 1/4 PIZZA: *This method makes a thick crust. If you want a thin crust, divide dough
362 calories into three portions and freeze the extra dough to make another pizza later.
20 g protein
12 g total fat
5 g saturated fat
23 mg cholesterol
45 g carbohydrate
6 g dietary fiber
711 mg sodium

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Spinach and Zucchini Pie

Similar to a crustless quiche or frittata, this is ideal with toast
and salad or sliced tomatoes for brunch, lunch or dinner. Or,
cut into small squares and serve warm or cold as an hors
d’oeuvre, or cut into wedges and serve as a first course.

1 tsp olive oil 5 mL

1 medium onion, chopped 1
1 clove garlic, minced 1
2 cups thinly sliced unpeeled zucchini 500 mL
1/2 cup grated part-skim mozzarella cheese 125 mL
Nutrition Bonus
One serving is a very high source of 1/4 cup chopped fresh parsley leaves 50 mL
vitamin A and folacin and a high 4 eggs, lightly beaten 4
source of calcium.
1 pkg (10 oz/300 g) frozen 1
chopped spinach, thawed and drained
3/4 tsp salt 4 mL
1/4 tsp pepper 1 mL
Pinch ground nutmeg Pinch

In nonstick skillet, heat oil over medium heat. Add onion

and garlic; cook until onion is tender. Add zucchini; cook,
stirring, for 5 minutes.
In bowl, combine cheese, parsley, eggs, spinach, salt, pepper
and nutmeg; stir in zucchini mixture. Spoon into lightly
greased 9-inch (23 cm) pie plate. Bake in 325˚F (160˚C) oven
for 35 to 45 minutes or until set but still moist in center.
Serve hot or cold.
Makes 4 main-course servings.

PER MAIN-COURSE SERVING:

159 calories
12 g protein
9 g total fat
3 g saturated fat
222 mg cholesterol
9 g carbohydrate
3 g dietary fiber
612 mg sodium

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M AKE A HEAD Winter Vegetable Stew

Stew can be covered and
refrigerated for up to two days.
Serve this satisfying yet light stew in large shallow soup or
pasta bowls. Other vegetables can be added to or substituted
for the vegetables suggested. Broccoli, green beans, cooked
kidney beans or chick-peas, asparagus in season, snow peas
or other quick-cooking vegetables can be added to the stew
when you add the zucchini.

1 tbsp vegetable oil 15 mL

2 onions, coarsely chopped 2
4 large cloves garlic, minced 4
Nutrition Bonus 2 leeks 2
For an average adult, one serving is a
very high source of vitamin A 2 each potatoes and carrots 2
(contributing 152% of the daily 1 sweet potato 1
requirement), a very high source of
vitamin C and folacin and a high
Quarter small rutabaga Quarter
source of calcium, iron and dietary 3 cups water (preferably vegetable cooking 750 mL
fiber. water) or chicken stock
1 1/2 tsp each crushed dried oregano and 7 mL
thyme leaves
When making any kind of stew, try to 1 small zucchini (unpeeled), cut in chunks 1
make it a day in advance and
refrigerate. Any fat will solidify on the Salt and pepper
surface and then can easily be 1/3 cup chopped fresh parsley leaves 75 mL
removed. As well, stews always taste
1/3 cup grated Parmesan cheese 75 mL
better the next day because the flavors
blend and develop.
In large nonstick saucepan, heat oil over medium heat.
Add onions and garlic; cook, stirring occasionally, until
tender.
Discard tough green parts of leeks; cut leeks in half
lengthwise and wash under cold running water. Cut into
3/4-inch (2 cm) pieces; add to saucepan. Peel potatoes,
carrots, sweet potato and rutabaga; cut into 1-inch (2.5 cm)
cubes and add to pan.
Stir in water, oregano and thyme; bring to boil. Cover and
simmer until vegetables are tender, about 30 minutes. Stir in
zucchini, and salt and pepper to taste; simmer for 5 minutes
or until all vegetables are tender, adding more water if
PER MAIN-COURSE SERVING:
239 calories
desired. Ladle into bowls; sprinkle with parsley and Parmesan
8 g protein cheese.
6 g total fat Makes 4 servings.
2 g saturated fat
7 mg cholesterol
40 g carbohydrate
6 g dietary fiber
208 mg sodium

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M AKE A HEAD Tuscan White Kidney Beans

Can be covered and refrigerated for
up to one day. Add fresh herbs just
before serving.
and Tomato
You’ll want to have a little of this left over –– it’s delicious
cold. Good as a main course with a green salad and whole-
wheat pita bread, it’s a high-fiber dinner that’s easy to make.

1 tbsp olive oil 15 mL

1 onion, thinly sliced 1
1 clove garlic, minced 1
1 large tomato, coarsely chopped 1
Nutrition Bonus 1 small sweet green pepper, diced 1
One serving has a whopping 20 grams
1/2 tsp crushed dried basil leaves (or 2 mL
of fiber. Health professionals
recommend we get about 25 to 35 3 tbsp/50 mL chopped fresh)
grams of fiber daily. One serving is 1/2 tsp crushed dried oregano leaves 2 mL
also a very high source of iron, folacin 1 can (19 oz/540 mL) white kidney beans, 1
and vitamin C (providing 95% of an
drained and rinsed
adult’s daily requirement) and a high
source of vitamin A. Salt and pepper
1/2 cup chopped fresh parsley leaves 125 mL

In small heavy saucepan, heat oil over medium heat. Add

onion; cook until tender. Stir in garlic, tomato and green
pepper; cook for 1 minute. Stir in basil (if using dried),
oregano, kidney beans, and salt and pepper to taste; simmer
over low heat for 5 minutes or until heated through and
flavors are blended. Stir in parsley and basil (if using fresh).
Makes 2 servings.

PER MAIN-COURSE SERVING:

339 calories
18 g protein
8 g total fat
1 g saturated fat
0 mg cholesterol
52 g carbohydrate
20 g dietary fiber
633 mg sodium

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M AKE A HEAD Moroccan Vegetable Cous Cous

Cover and refrigerate up to one day.
Add water if necessary when
reheating.
Here’s a great example of how tasty and nutritious vegetarian
cooking can be. Instead of cous cous, you can use rice, orzo
(the rice-shaped pasta) or bulgur. Season to taste with more
coriander and lemon juice if desired.

2 tbsp olive oil 25 mL

3 onions, chopped 3
2 tbsp minced fresh gingerroot 25 mL
1 tsp each turmeric, cinnamon and 5 mL
granulated sugar
Nutrition Bonus
One serving is a very high source of 1/2 tsp each ground coriander and cumin 2 mL
vitamin A (providing 201% of an 2 1/2 cups cubed peeled sweet potato 625 mL
adult’s daily requirement), a very high
2 cups water or vegetable stock 500 mL
source of iron, vitamin C and folacin
and a high source of calcium. It also 1 cup sliced carrots 250 mL
contains a very high amount of dietary 1/4 tsp crushed dried hot red pepper flakes 1 mL
fiber.
1 sweet green or red pepper, chopped 1
1 1/2 cups cubed firm-style tofu (or 2 cups/ 375 mL
500 mL cooked chick-peas)*
1 pkg (10 oz/284 g) fresh spinach, 1
stems removed and coarsely chopped
Vegetarian Dinner Menu
Stuffed Mushroom Croustades (page 27) 1/4 cup chopped fresh coriander (cilantro) leaves 50 mL
Moroccan Vegetable Cous Cous 1 tbsp fresh lemon juice 15 mL
(this page) 1/2 tsp each salt and pepper 2 mL
Arugula and Radicchio Salad with
Balsamic Vinaigrette (page 62) 1 1/2 cups cous cous 375 mL
Plum Tart (page 215) with Honey Lime
Sauce (page 35) In large nonstick skillet heat oil over medium heat. Stir in
onions, ginger, turmeric, cinnamon, sugar, coriander and
cumin; cook, stirring often, for 5 minutes or until onions are
softened. Add sweet potato, water, carrots and hot pepper
flakes; cook, covered and stirring occasionally, for 15 minutes
or until sweet potatoes are almost tender.
Add green pepper, tofu and spinach; cook, stirring
frequently, for 5 minutes or until potatoes are fork-tender and
spinach is wilted. Stir in coriander and lemon juice. Season
PER SERVING: with salt and pepper.
382 calories
15 g protein
9 g total fat
1 g saturated fat
0 mg cholesterol
63 g carbohydrate
8 g dietary fiber
256 mg sodium

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Meanwhile, in saucepan, bring 2 1/2 cups (625 mL) water

to boil; add cous cous, cover and remove from heat. Let stand
for 5 minutes; fluff with fork and spoon into individual bowls
or plates. Top with vegetable mixture.
Makes 6 servings.

* If using canned chick-peas, use one 19-oz (540 mL) can, drained and
rinsed.

How much pasta to cook?

Appetites for pasta vary widely, depending on what else you are eating with the
meal, your age, your size, the type of meal and other factors. Catelli
recommends 85 grams of dry pasta as a standard serving size and provides this
guide to estimate the measure.

85 g Dry (approximate)
Long Pasta:
• spaghetti, vermicelli, fettuccine, linguine bunch - 3/4 inch (2 cm)
in diameter
Shaped Pasta:
• alphabet, soup noodles, stars, rings 1/2 cup (125 mL)
• macaroni, small shells 3/4 cup (175 mL)
• penne, radiatore, fusilli, 1 cup (250 mL)
wagon wheels, small bows
• large shells, rigatoni 1 1/3 cups (325 mL)
• rotini, medium bows; fine, medium 1 2/3 cups (400 mL)
and broad noodles

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Nutrition Bonus
One serving is a very high source of
Bulgur Wheat, Tofu and
vitamin C (providing 117% of an
adult’s daily requirement), a very high
Sweet Peppers
source of iron, vitamin A and folacin This tasty main-course vegetarian dish is a good source of
and a high source of calcium. It also protein and fiber.
contains a very high amount of dietary
fiber.
1/2 cup coarse or medium bulgur* 125 mL
2 tsp olive oil 10 mL
2 cloves garlic, minced 2
Tofu
Tofu has a mild taste and can be used 1 tsp each ground cumin and coriander 5 mL
in everything from appetizers to 1 sweet red pepper, cut in strips 1
desserts. It’s cheap, nutritious and
relatively low in calories and fat. Tofu or
6 oz firm-style tofu, cut in cubes (1 cup/250 mL) 175 g
soybean curd is one of the best sources 1/3 cup water 75 mL
of nonanimal protein you can find, as 2 tbsp wine or cider vinegar 25 mL
well as being rich in phosphorus and
iron. The amount of calcium in tofu 1/8 tsp hot pepper sauce 0.5 mL
varies depending on how it was made. Half pkg (10 oz/284 g) fresh spinach, Half
Check the label and buy the kind that washed, stemmed and cut in strips
has calcium sulphate or other calcium (4 cups/1 L)
compound in the list of ingredients.
Also compare labels for fat content; 1/2 tsp salt 2 mL
some kinds have much more than Pepper
others.
Tofu is usually sold in a custardlike
cake form, covered in water, packed Place bulgur in bowl and add enough boiling water to cover
either in 1-lb (500 g) plastic tubs or by 2 inches (5 cm); soak for 20 minutes. Drain thoroughly
vacuum-packs. Check the “best before” in sieve.
date to make sure it is fresh. Cut the In large nonstick skillet, heat oil over medium heat. Add
firm tofu into cubes and add it to soups garlic; cook for a few seconds. Stir in cumin and coriander;
or salads. Mash the soft tofu and stir in red pepper. Cover and cook for 5 minutes.
season with fresh herbs or spices,
Stir in tofu, then add bulgur, water, vinegar and hot pepper
mustard, Parmesan or garlic; add a
little yogurt or sour cream and serve as
sauce; cook, uncovered, for 2 minutes or until bulgur is
a dip or sauce or salad dressing. nearly tender, stirring often. Add spinach; cook, stirring, for
Store tofu in the refrigerator and 2 to 3 minutes or until slightly wilted. Add salt, and pepper
change the water it is packaged in to taste.
every day. It will stay fresh for up to Makes 3 servings.
7 days.

*See page 60 for information on bulgur wheat.

PER SERVING:
217 calories
14 g protein
9 g total fat
1 g saturated fat
0 mg cholesterol
26 g carbohydrate
8 g dietary fiber
428 mg sodium

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Bulgur Pilaf with Fresh Basil,

Mushrooms and Tomatoes
Dotted with vegetables and sprinkled with nuts, this makes a
tasty side dish for meat or poultry, or to serve as part of a
vegetarian dinner.

Nutrition Bonus 3/4 cup bulgur 175 mL

One serving is a high source of dietary
fiber. 1 tbsp olive oil 15 mL
1 onion, finely chopped 1
2 cloves garlic, minced 2
1 1/2 cups sliced mushrooms 375 mL
1 large tomato, diced 1
Vegetarian dinner 1/2 cup chopped fresh basil leaves* 125 mL
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes (this page) 1/2 tsp salt 2 mL
Baked Leeks au Gratin (page 164) OR Pepper
Orange Sherried Sweet Potatoes 1/4 cup toasted slivered almonds 50 mL
(page 171)
(see note on page 147)
Herbed Green Beans with Garlic
(page 164)
Olive and Rosemary Soda Bread Place bulgur in bowl and add enough boiling water to cover
(page 181) by 2 inches (5 cm). Soak for 20 minutes or until tender. Drain
Frozen Lemon Cream (page 201) with thoroughly.
Raspberry Coulis (page 199)
In nonstick skillet, heat oil. Add onion; cook, stirring, over
Applesauce Raisin Spice Cake
(page 191) medium heat until softened. Stir in garlic and mushrooms;
cook until mushrooms are tender, about 3 minutes.
Stir in bulgur, tomato, basil, salt, and pepper to taste; cook,
stirring, for 2 to 3 minutes or until heated through. Sprinkle
with almonds.
Makes 6 side-dish servings.

*If fresh basil is not available, use 1/2 cup (125 mL) chopped fresh parsley
and 1 tbsp (15 mL) crushed dried basil leaves.

PER SERVING:
128 calories
4 g protein
5 g total fat
1 g saturated fat
0 mg cholesterol
18 g carbohydrate
4 g dietary fiber
198 mg sodium

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M AKE A HEAD Barley and Parsley Pilaf

Before baking, cover and refrigerate Red onion adds crunch and flavor to this intriguing rice dish.
for up to one day. Add another 1/2
It goes very nicely with most meat or poultry or as part of a
cup (125 mL) stock. Bake as
directed.
vegetarian meal.

3/4 cup pearl barley 175 mL

3/4 cup brown rice 175 mL
1/2 cup hot vegetable or chicken stock 125 mL
1/2 cup chopped red or green onion 125 mL
1 cup chopped fresh parsley leaves 250 mL
Nutrition Bonus 1 tsp salt 5 mL
One serving is a high source of dietary 1/4 tsp pepper 1 mL
fiber.

In saucepan, cook barley in 3 cups (750 mL) boiling water

Barley has a slightly nutty flavor and
soft texture. Use it as you would rice or
other grains: add to soups, use as a
side dish or as a main dish combined
with vegetables, herbs and spices.
for 30 minutes or until tender; drain.
In another saucepan, bring 2 cups (500 mL) water to boil;
add rice, cover, reduce heat and simmer for 30 minutes or
until rice is tender and water is absorbed.
In 6-cup (1.5 L) casserole, combine barley, rice, stock,
onion, parsley, salt and pepper. Bake, covered, in 350˚F
(180˚C) oven for 20 minutes or until heated through.
Makes 8 servings.

PER SERVING:
138 calories
3 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
30 g carbohydrate
5 g dietary fiber
341 mg sodium

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M AKE A HEAD Curried Fruit with Rice

Fruits and sauce can be prepared
and set aside for up to six hours.
Light and juicy fruits plus curry make a fresh, pleasing flavor-
and-texture combination. Along with rice, they go well with
roast or grilled lamb or baked ham. Perfect for entertaining,
the curry looks terrific on a platter surrounded with the rice.

2 cups cantaloupe or honeydew melon balls 500 mL

1 cup diced fresh pineapple 250 mL
1 cup sliced peeled peaches, strawberries, 250 mL
grapes or mandarin oranges (or combination)
1 banana, sliced 1
Nutrition Bonus
One serving is a very high source of 1 cup vegetable or chicken stock 250 mL
vitamin C and a high source of 2 tsp curry powder or paste 10 mL
vitamin A. 1 1/2 tsp cornstarch 7 mL
1/2 cup finely chopped chutney 125 mL
1/4 cup raisins 50 mL
2 tbsp butter 25 mL
5 cups hot cooked rice 1.25 L
1/4 cup toasted slivered almonds* 50 mL

In bowl, combine melon, pineapple, peaches (or combination)

and banana; set aside.
In saucepan, combine stock, curry powder and cornstarch,
mixing well; bring to boil over medium heat, stirring
constantly. Combine reserved fruits, chutney and raisins; add
to hot curry sauce. Add butter; stir until melted.
Spoon hot rice around edge of shallow serving dish; spoon
curry mixture into center and garnish with almonds.
Makes 8 servings.

*To toast almonds, spread on baking sheet and roast in 350˚F (180˚C) oven
for 5 to 8 minutes or until lightly golden.

PER SERVING:
319 calories
6 g protein
6 g total fat
2 g saturated fat
8 mg cholesterol
62 g carbohydrate
3 g dietary fiber
168 mg sodium

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Beet Risotto
Dana McCauley, Toronto food writer and chef, helped test
some of the recipes in this book and contributed this colorful
rice dish. Best served immediately as a first course or as a
main course with a green salad and grilled meats, fish or
vegetables, it’s a dish to make when you have company in the
kitchen.

5 cups chicken or vegetable stock 1.25 L

2 tsp vegetable or olive oil 10 mL
1/2 cup finely chopped onion 125 mL
2 cloves garlic, minced 2
Nutrition Bonus
One serving is a high source of folacin. 1 small bay leaf 1
1 1/2 cups Arborio rice 375 mL
1 1/2 cups chopped cooked beets 375 mL
(or one 14-oz/398 mL can,
drained and chopped)
Arborio is an Italian rice used mainly in 1 tsp finely grated lemon rind 5 mL
risotto. Try to buy the top quality labeled 1 tbsp fresh lemon juice 15 mL
Superfino or carnarboli. If Arborio rice
isn’t available, use a long-grain 1/4 cup grated Parmesan cheese 50 mL
parboiled white rice. 1/4 to 1/2 tsp pepper 1 to 2 mL
Salt
2 tbsp chopped fresh parsley leaves 25 mL

In saucepan, bring stock to low simmer.

Meanwhile, in shallow wide nonstick saucepan or large
skillet, heat oil over medium heat. Add onion, garlic and bay
leaf; cook, covered and stirring often, for 5 minutes or until
onion is softened.
Add rice, stirring constantly for 2 minutes or until rice is
evenly coated. Add 1 cup (250 mL) of the hot stock; cook,
stirring constantly, until liquid is absorbed. Add remaining
hot stock 1/2 cup (125 mL) at a time, cooking and stirring
until each addition is absorbed before adding next. This
should take 20 to 30 minutes total cooking time.
Stir in beets, lemon rind and lemon juice; cook for 1 minute
PER SERVING:
265 calories
longer or until rice is soft and creamy but still slightly
10 g protein crunchy and beets are heated through. Stir in cheese, pepper,
4 g total fat and salt to taste. Discard bay leaf. Place in large shallow
1 g saturated fat bowl; sprinkle with parsley.
3 mg cholesterol Makes 6 servings.
45 g carbohydrate
2 g dietary fiber
747 mg sodium

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M AKE A HEAD Brown Rice with Currants

Can be prepared and refrigerated
for up to two hours. Reheat gently
and add fresh basil just before
serving.
This flavorful rice dish goes well with Tomatoes Florentine
(page 157), Baked Leeks au Gratin (page 164) or fish or
meat, and makes enough for a company meal.

1/2 cup currants 125 mL

2 tbsp sherry 25 mL
1 tsp butter 5 mL
When using dried herbs, use the leaf 1 onion, chopped 1
form, not ground; add to the liquid 2 cups brown rice 500 mL
early in the recipe. If using fresh herbs,
I usually add them at the end of the 4 cups vegetable or chicken broth 1L
cooking period for maximum flavor. 1 tsp crushed dried basil leaves 5 mL
(or 1/3 cup/75 mL chopped fresh)
To reduce sodium use a low-sodium
Salt and pepper
stock or water.

When shopping for lower sodium stocks
or broth, read nutrition labels carefully.
Some healthy or light claims may not
be for sodium but for fat or cholesterol.
In bowl, soak currants in sherry, and set aside.
In heavy saucepan, melt butter over medium heat. Add
onion; cook, stirring, until tender. Add rice and stir to mix
well.
Bring stock to boil; pour over rice. Stir in basil (if using
dried), and salt and pepper to taste. Simmer, covered, until
water has been absorbed, about 40 minutes. Stir in currants
and sherry and basil (if using fresh).
Makes 8 servings.

COMPARE:
mg sodium/serving
Recipe made with:
• stock from 4 Oxo cubes and 4 cups (1 L) water 606

PER SERVING:
• canned chicken broth and water (2 cups/500 mL of each) 403
219 calories • canned chicken broth
6 g protein (1 cup/250 mL) and water (3 cups/750 mL) 210
2 g total fat
1 g saturated fat
• homemade stock without added salt 30
1 mg cholesterol • water 17
43 g carbohydrate
3 g dietary fiber
210 mg sodium

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Sauces
F
OR TWO YEARS I WAS A NATIONAL JUDGE for Wiser’s Deluxe Culinary Competition
in Montreal. Most of the other judges were very experienced, award-winning chefs.
It was here that I learned that the real test of a chef is his or her sauces. The judges
would quickly decide how well meat was cooked, arranged and garnished, but the sauce
for the meat would be tasted and discussed at great length. It had to be silky smooth, full
of flavor but not overpowering, not too thick but not watery either. The sauces we tasted
were exquisite, made from long-simmering stocks and enriched with butter and cream.
Now we want more variety in tastes and ingredients, and as a result, a whole new
collection of sauces is in vogue. Red peppers are slowly roasted, then puréed, to blanket a
plate for tender, juicy chicken breasts. Sun-ripened mangoes, puréed with lemon or lime
juice, complement perfectly cooked fish.
Most home cooks don’t have wonderful homemade stock bases on hand. We want tasty
sauces we can make in five to ten minutes. We want light sauces that are not loaded with
calories, cholesterol and fat. Here is a selection of sauces that will fool even the most
serious diners. They’re full of flavor, yet low in fat, especially when compared to traditional
sauces. And most are very quick to prepare.

Reducing fat content in
sauces
• To remove fat from pan
juices, skim fat off
surface. Or throw in ice
cubes; the fat will adhere
to the ice and can be
easily removed. Or pour
juices into a container
and put in freezer;
remove solid fat from
surface.
• To thicken cold juices,
add 2 tbsp (25 mL) flour
per cup (250 mL) of juice
and heat, stirring, until
thickened and smooth.
• Boil down pan juices if
they’re too thin.
• If using canned beef or
chicken stock, refrigerate.
The fat will solidify on Or use the Honey Lime
top and lift off easily. Sauce on page 35. It’s
• Use yogurt or no-fat sour delicious.
cream or milk as a base • Many desserts are too
for cold, cream-type sweet and need whipped
sauces, instead of cream cream or crème fraîche to
or mayonnaise. To heat tone them down. You
yogurt or sour cream, won’t need the whipped
mix in 2 tsp (10 mL) cream if you reduce the
flour per cup (250 mL) to amount of sugar in
prevent separating. puddings, pies and fruit
• Instead of whipped desserts instead.
cream, use fruits such as
strawberries or
raspberries puréed in a
food processor or
blender. They are low in
fat and calories and make
delicious sauces to serve
with other fruits, ice
creams, sherbets or cakes.

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 SAUCES

M AKE A HEAD Blackberry Sauce

Sauce can be covered and This sauce is delicious with turkey, chicken and ham.
refrigerated for up to one week.
Conventional gravy is much higher in fat than this sweet yet
tart sauce. Currant jelly can be used instead of blackberry.

Holiday Turkey Dinner 1 cup blackberry jelly 250 mL

Roast turkey with Blackberry Sauce
(this page)
1/3 cup frozen orange juice concentrate 75 mL
Glazed Brussels Sprouts with Pecans 1/3 cup brandy 75 mL
(page 158) 1/4 cup red wine vinegar or balsamic vinegar 50 mL
Baked Squash with Ginger (page 173)
or Turnips Paysanne (page 175)
Orange Sponge Cake (page 190) with In small saucepan, combine jelly, orange juice concentrate,
Sherry Orange Sauce (page 204) and brandy and vinegar. Heat over low heat until jelly is melted;
Fruit sorbets (pages 198 to 203) stir well.
Makes about 2 cups (500 mL).
PER TBSP:
35 calories
trace protein
0 g total fat
0 g saturated fat
0 mg cholesterol
8 g carbohydrate
trace dietary fiber
2 mg sodium

M AKE A HEAD Dill Mustard Sauce

Sauce can be covered and Serve with hot or cold fish dishes and seafood, as a dressing
refrigerated for up to two days for salads, or with chicken or turkey, or toss with cold
cooked pasta.

1/3 cup plain low-fat yogurt 75 mL

1/3 cup cottage cheese or no-fat sour cream 75 mL
1/4 cup chopped fresh dill* leaves 50 mL
1 1/2 tsp Dijon mustard 7 mL
Salt and pepper

PER TBSP: In blender or bowl, combine yogurt, cottage cheese, dill and
12 calories mustard; blend or whisk until smooth. Season with salt and
1 g protein pepper to taste.
trace total fat Makes 2/3 cup (150 mL).
trace saturated fat
1 mg cholesterol
*Fresh dill gives this sauce excellent flavor; if not available, substitute 2 tbsp
1 g carbohydrate
(25 mL) chopped fresh parsley leaves and 1 tsp (5 mL) dried dillweed.
0 g dietary fiber If using cottage cheese, a blender (not a food processor) is needed to get a
43 mg sodium smooth sauce.

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SAUCES

M AKE A HEAD Tomato Basil Sauce

Sauce can be covered and
refrigerated for up to three days.
I use this sauce often, either over spaghetti, macaroni or other
pasta, or as a base for pizza. Use the dried leaf form of basil
and oregano, not ground; crush the herbs by rubbing them
between the palms of your hands before adding to the sauce.
If I have fresh basil on hand, I add at least 1/2 cup (125 mL)
coarsely chopped basil just before tossing sauce with pasta.
Top pasta with freshly grated Parmesan cheese.

1 tbsp extra virgin olive oil 15 mL

2 onions, finely chopped 2
Nutrition Bonus 2 cans (each 28 oz/796 mL) plum tomatoes 2
One serving is a high source of 1 can (5 1/2 oz/156 mL) tomato paste 1
vitamin C.
2 cloves garlic, minced 2
1 large bay leaf 1
2 tbsp crushed dried basil leaves 25 mL
2 tsp crushed dried oregano leaves 10 mL
1 cup coarsely chopped fresh basil or 250 mL
parsley leaves (optional)
Salt, pepper and granulated sugar

In large nonstick saucepan, heat oil over medium-low heat.

PER 1/2 CUP: Add onions; cook, stirring often, until tender.
58 calories In food processor, purée tomatoes; add to pan along with
2 g protein tomato paste, garlic, bay leaf, basil and dried oregano.
2 g total fat Simmer, uncovered, for 20 to 30 minutes or until thickened
trace saturated fat slightly. (If sauce thickens too quickly, cover for remaining
0 mg cholesterol cooking time.) Add fresh basil (if using); season with salt,
10 g carbohydrate pepper and sugar to taste.
2 g dietary fiber
228 mg sodium Makes about 6 cups (1.5 L).

M AKE A HEAD Tarragon and Mushroom Sauce

Sauce can be covered and This is really a great-tasting sauce that’s similar in taste to a
refrigerated for up to two days; Béarnaise sauce but with much less butter. It is delicious
reheat gently. served warm with lentil burgers, steak, meatballs and other
meats or poultry.

1 tbsp butter 15 mL
Photo:
1 cup chopped fresh mushrooms (about 4 oz/125 g) 250 mL
Scallops and Shrimp in
Thai Lemon Cream with 2 tbsp chopped green onion 25 mL
Julienne Vegetables 2 tbsp all-purpose flour 25 mL
(page 120) 1/2 tsp crushed dried tarragon leaves 2 mL
2 cups hot beef, chicken or vegetable stock 500 mL
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 SAUCES

PER TBSP: In saucepan, melt butter over medium heat. Add mushrooms
9 calories and onion; cook, stirring occasionally, until tender and most
trace protein
of the liquid is evaporated. Sprinkle with flour and tarragon;
1 g total fat
trace saturated fat cook, stirring, for 2 minutes.
1 mg cholesterol Bring stock to boil; gradually pour into mushroom mixture,
1 g carbohydrate whisking constantly. Cook, stirring constantly, until boiling
trace dietary fiber and thickened slightly. Simmer, uncovered, for 10 minutes or
70 mg sodium until reduced to about 1 1/2 cups (375 mL). Serve warm.
Makes 1 1/2 cups (375 mL).

M AKE A HEAD Yogurt Hollandaise

Sauce can be covered and Use this sauce with vegetables, eggs or fish. It is like a
refrigerated for up to three days.
Hollandaise in taste but is made with yogurt instead of butter.
Reheat over hot, not boiling, water.

1 cup plain (1 to 2%) yogurt 250 mL

2 tsp fresh lemon juice 10 mL
3 egg yolks 3
1/2 tsp salt 2 mL
1/2 tsp Dijon mustard 2 mL
Pinch pepper Pinch
1 tbsp chopped fresh dill or parsley leaves (optional) 15 mL

In top of nonaluminum double boiler or saucepan,* whisk

together yogurt, lemon juice, egg yolks, salt, mustard and
PER TBSP:
pepper. Heat over simmering water, stirring constantly, for
17 calories
1 g protein 10 to 15 minutes or until thickened and sauce coats back of
1 g total fat wooden spoon. (Sauce could become thinner after about
trace saturated fat 10 minutes of cooking, then will thicken again.) Stir in dill (if
34 mg cholesterol using). Serve warm.
1 g carbohydrate Makes about 1 1/4 cups (300 mL).
0 g dietary fiber
69 mg sodium

*Egg-yolk mixtures cooked in an aluminum pan will discolor.

Photo:
Plum Tart (page 215)

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SAUCES

M AKE A HEAD Tomato Salsa

Salsa can be covered and
refrigerated for up to two days.
Serve this Mexican staple as a topping for tacos or tostadas,
over cottage cheese, as a low-fat dip with Belgian endive
wedges or low-fat chips, as a filling for pita bread or as an
accompaniment to meats. You might like to add more
coriander to taste.

4 large tomatoes, diced 4

1 large sweet green pepper, diced 1
1 fresh hot chili pepper, or 1 pickled jalapeño 1
pepper, or 2 canned green chili peppers,
Nutrition Bonus seeded and diced
One serving is a very high source of
1/4 cup chopped fresh coriander (cilantro) leaves 50 mL
vitamin C.
1 tbsp grated onion 15 mL
1 clove garlic, minced 1
For other sauce recipes, see: 1 tsp crushed dried oregano leaves 5 mL
Red Pepper Purée (page 158) Salt and pepper
Curry Sauce (page 94)
Pesto (page 46)
For dessert sauces, see pages 195 to In bowl, combine tomatoes, green pepper, chili pepper,
219 coriander, onion, garlic and oregano, mixing well. Season
Honey Lime Sauce (page 35) with salt and pepper to taste.
Creamy Herb Sauce (page 31)
Makes 4 cups (1 L).

PER 1/2 CUP:

23 calories
1 g protein
trace total fat
0 g saturated fat
0 mg cholesterol
5 g carbohydrate
1 g dietary fiber
8 mg sodium

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 SAUCES

Lower-Fat Choices For Sauces

Sauce for Instead of g fat per Choose g fat per

2 tbsp 2 tbsp
(25 mL) (25 mL)

Asparagus, broccoli, Conventional 8+ Yogurt Hollandaise 2

fish and eggs benedict Hollandaise (page 153)

Pork Homemade 6+ Cinnamon Applesauce trace

gravy (page 206)

Red Pepper Purée 1

(page 158)

Beef Homemade 6+ Pan juices 0 to 2

gravy (fat removed) (approx)

Steak Béarnaise 7+ Tarragon and

Sauce Mushroom Sauce
(page 152) 1

Chicken and turkey Homemade 6+ Pan juices 0 to 2

gravy (fat removed) (approx)

Cranberry sauce trace

Blackberry Sauce 0
(page 151)

Hot or cold poached Cream 3+ Creamy Herb Sauce trace

salmon and other fish sauces (page 31)

Mayonnaise 22 Dill Mustard Sauce 1

(page 151)

Pasta Butter- and 10+ Tomato Basil Sauce trace

cream-based (page 152)
sauces

Conventional 7+ Pesto 1
pesto (page 46)

155
Vegetables
I
ALWAYS LOOK FORWARD TO THE CHANGE in seasons because of the new vegetables it
brings to the table. What could possibly taste better than the first bite of June’s tender
asparagus, July’s juicy tomatoes full of sun-sweetened flavor or August’s first feed of
locally grown, sweet and juicy corn-on-the-cob? I enjoy the vegetables as much as, if not
more than, the meat portion of a meal.
Not only are vegetables delicious, they also play an important role in a healthy diet and
have anti-cancer effects (see page 4). Many vegetables are good sources of fiber, vitamins
(especially A and C), phytochemicals and minerals, as well as being low in fat and calories.
It’s the butter, oil and cream you serve with vegetables that add the fat and calories, not the
vegetables themselves.
As long as you don’t add extra butter or other fats, vegetables will help you maintain
your ideal weight and lower your total fat intake to no more than 30 percent of your daily
calorie intake.
When planning meals, include both fresh and raw vegetables. Make sure you have a
pleasing combination of colors, flavors and textures. For instance, don’t serve turnip,
cauliflower and parsnip at the same meal. They’re all strongly flavored, similar in texture
and lacking in color contrast. Include bright green, deep-yellow and orange vegetables as
much as possible, not only for their visual appeal but for their nutrients.
For the most fiber and vitamins:
• Don’t peel vegetables if the skins are edible (potatoes, zucchini, cucumber). They contain
fiber as well as nutrients.
• Don’t discard the seeds if they’re edible (e.g., those in tomatoes and cucumbers). They
are excellent sources of fiber.
• Eat a variety of vegetables both raw and cooked.
• Don’t overcook vegetables. See page 5 for information on retaining vitamins when
cooking vegetables.
• Refer to the table on page 161 to see which vegetables have the most fiber.

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M AKE A HEAD Tomatoes Florentine

Tomatoes can be assembled, These are an attractive make-ahead addition to a buffet table
covered and set aside at room
or dinner. Garlic enthusiasts could add another clove.
temperature for up to four hours
before heating.
6 tomatoes 6
2 tsp olive oil 10 mL
1 small onion, finely chopped 1
1 clove garlic, minced 1
1 pkg (12 oz/340 g) frozen chopped 1
spinach, thawed and drained
1/4 tsp each salt and pepper 1 mL

Nutrition Bonus Topping:

One serving is a very high source of 2 tbsp fine fresh bread crumbs 25 mL
vitamin A and a high source of vitamin
C and folacin. 2 tbsp chopped fresh parsley leaves 25 mL
2 tbsp grated Parmesan cheese 25 mL

Cut a slice from top of each tomato. Scoop out pulp to

Tomatoes Provençal
Cut 6 tomatoes in half crosswise.
Combine 1/2 cup (125 mL) fine fresh
bread crumbs, 1 large clove garlic,
minced, 1/4 cup (50 mL) chopped fresh
parsley leaves and 1 tbsp (15 mL) olive
oil; sprinkle over tomato halves. Bake
on baking sheet in 400˚F (200˚C) oven
for 15 minutes or until heated through.
Makes 6 servings.
halfway down tomato and save for sauce or soup.
In skillet, heat oil. Add onion and garlic; cook over medium
heat for 3 minutes or until tender. Stir in spinach, salt and
pepper. Spoon into tomatoes. Arrange in ovenproof serving
dish or on baking sheet.
Topping: Combine bread crumbs, parsley and cheese; sprinkle
over tomatoes. Bake in 400˚F (200˚C) oven for 20 minutes or
until heated through.
Makes 6 servings.

PER SERVING:
63 calories
3 g protein
3 g total fat
1 g saturated fat
2 mg cholesterol
9 g carbohydrate
3 g dietary fiber
178 mg sodium

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Nutrition Bonus
One serving is a very high source of
Glazed Brussels Sprouts with Pecans
vitamin C. Traditional with a turkey dinner, this dish can be easily
doubled or tripled. Walnuts can be used instead of pecans.
Just make sure they are fresh.

2 cups small Brussels sprouts 500 mL

1 tbsp butter 15 mL
2 tsp granulated sugar 10 mL
PER SERVING: 2 tbsp coarsely chopped pecans 25 mL
76 calories Salt and pepper
2 g protein
6 g total fat
2 g saturated fat Trim base of sprouts and outside leaves. Steam sprouts over
8 mg cholesterol boiling water for 8 to 10 minutes or until tender.
7 g carbohydrate In skillet, melt butter over medium heat; add sugar and stir
2 g dietary fiber until melted. Add Brussels sprouts and pecans, stirring to coat
39 mg sodium well; cook for 1 to 2 minutes. Season with salt and pepper to taste.
Makes 4 servings.

M AKE A HEAD
Red pepper purée can be covered
and refrigerated for up to five days.
Reheat gently over low heat or in
microwave.
Nutrition Bonus
One serving is a very high source of
vitamin C (providing 168% of an adult’s
daily requirement), and also a very high
source of vitamin A and folacin.
Roasted red peppers have a wonderful
rich flavor. They’re usually quickly
roasted under a broiler or on the
barbecue until they char and blacken. I
recommend roasting them slowly just
until they blister, not until they char.
PER SERVING:
54 calories
3 g protein
2 g total fat
trace saturated fat
0 mg cholesterol
8 g carbohydrate
3 g dietary fiber
13 mg sodium
Asparagus with Red Pepper Purée
Serve this colorful dish as a first course in asparagus season.
2 large sweet red peppers 2
2 tsp extra-virgin olive oil 10 mL
1/4 tsp crushed dried thyme leaves 1 mL
Pepper
2 lb asparagus 1 kg
Roast peppers on baking sheet in 375˚F (190˚C) oven for 18
minutes. Turn and roast on other side for 18 to 20 minutes
longer or until peppers are blistered and soft. Let cool. Using
fingers and small knife, peel skin from peppers (it should
come off easily); discard seeds and liquid. In food processor
or blender, purée together red peppers, oil, thyme, and pepper
to taste. Set aside.
Wash and break tough ends off asparagus; cook in large
pot of boiling water for 5 to 8 minutes or until tender-crisp;
drain thoroughly.
Spoon hot pepper purée onto individual plates. Arrange hot
asparagus on top.
Makes 6 servings.

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M AKE A HEAD Tarragon Carrots

Vegetables can be prepared a few
hours in advance; cook just before
serving.
Onion and tarragon add extra flavor and color to carrots.
Cook them in the oven or microwave to retain the vitamins,
and save time by slicing the carrots and onions in the food
processor.

Nutrition Bonus 2 cups thinly sliced carrots 500 mL

One serving is a very high source of
2 small onions, thinly sliced 2
vitamin A (providing 140% of an
adult’s daily requirement). 2 tbsp water 25 mL
1 tsp crushed dried tarragon leaves 5 mL
(or 1 tbsp/15 mL chopped fresh tarragon)
Lemon-Ginger Carrots Salt and pepper
In a small saucepan, combine 1 tbsp 2 tsp butter 10 mL
(15 mL) each butter, granulated sugar
and lemon juice and 1 tsp (5 mL) each
grated lemon rind and grated fresh Lightly oil large sheet of foil or 6-cup (1.5 L)
gingerroot; cook until sugar dissolves. microwaveable dish. Arrange carrots and onion in center;
Toss with 2 to 3 cups (500 to 750 mL) sprinkle with water, tarragon, and salt and pepper to taste.
hot cooked carrots. Wrap tightly or cover. Bake in 350˚F (180˚C) oven for 30
minutes, or microwave on High for 10 to 12 minutes, or until
Add butter at the end of the cooking of tender. Stir in butter.
vegetables to get maximum flavor with
minimum fat. Makes 4 servings.

Spring Dinner Party Menu

Asparagus with Red Pepper Purée
(page 158)
Marinated Leg of Lamb with Coriander
(page 110)
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes (page 145)
Steamed cherry tomatoes and snow
peas or Sautéed Zucchini with Yogurt
and Herbs (page 168) or Stir-Fried
Vegetables with Ginger and Garlic
(page 170)
Fresh Strawberry Sorbet (page 199)

PER SERVING:
56 calories
1 g protein
2 g total fat
1 g saturated fat
5 mg cholesterol
9 g carbohydrate
2 g dietary fiber
58 mg sodium

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M AKE A HEAD Broccoli and Sweet Pepper Stir-Fry

Vegetables (including blanching of This bright red, yellow and green vegetable dish tastes as
broccoli) can be prepared, covered
good as it looks.
and refrigerated for up to one day.
Stir-fry just before serving.
1 bunch broccoli (about 1 lb/500 g) 1
1 each sweet red and yellow pepper 1
1 tbsp canola or sesame oil 15 mL
1 onion, chopped 1
1 to 2 tbsp grated fresh gingerroot 15 to 25 mL
1/4 cup chicken stock 50 mL
Nutrition Bonus 1 tbsp soy sauce 15 mL
One serving is a very high source of
1 tbsp toasted sesame seeds (optional) 15 mL
vitamin C (providing 148% of an
adult’s daily requirement) and a high
source of vitamin A and folacin. Peel tough broccoli stems. Cut stems and florets into pieces
about 1 1/2 inches (4 cm) long. Blanch in large pot of boiling
water for 2 to 3 minutes or until bright green and tender-
crisp; drain and cool under cold running water. Drain again
and dry on paper towels. Core and seed peppers; cut into thin
PER SERVING: strips.
47 calories In large nonstick skillet or wok, heat oil over medium heat.
2 g protein Add onion and gingerroot; stir-fry for 1 minute. Add peppers
2 g total fat and stir-fry for 2 to 3 minutes, adding chicken stock when
trace saturated fat necessary to prevent sticking or scorching. Add broccoli; stir-
0 mg cholesterol
fry until heated through. Sprinkle with soy sauce, and sesame
6 g carbohydrate
2 g dietary fiber
seeds (if using).
144 mg sodium Makes 8 servings.

M AKE A HEAD Braised Red Cabbage

Cabbage can be covered and Here’s a colorful and flavorful vegetable that’s especially good
refrigerated for up to two days. with pork or poultry. To retain a bright red color when
Reheat to serve. cooking red cabbage, include an acid such as vinegar or
lemon juice in the cooking liquid.

Half medium red cabbage Half

1 cooking apple 1
1/3 cup water 75 mL
1/4 cup white wine vinegar 50 mL
Salt and pepper
2 tbsp (approx) liquid honey or granulated sugar 25 mL

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PER SERVING: Remove outer leaves and center core of cabbage. Slice
75 calories thinly to make about 5 cups/1.25 L. Peel, core and slice apple.
1 g protein In large skillet or heavy saucepan, combine cabbage, apple,
trace total fat water and vinegar; bring to boil. Reduce heat and simmer,
0 g saturated fat
covered and stirring occasionally, for 50 to 60 minutes or
0 mg cholesterol
19 g carbohydrate until cabbage is very tender.
3 g dietary fiber Season with salt, pepper and honey to taste to make dish
10 mg sodium sweet and sour. Adjust seasonings if necessary.
Makes 4 servings.

Best Vegetable Sources of Fiber

V E R Y H I G H S O U R C E O F F I B E R - more than 6 grams of fiber serving
g of fiber
Kidney Beans 8.3 g
Corn, sweet on/off cob (12 inch/30 cm ear) 6.7 g
Navy Beans 6.9 g

H I G H S O U R C E O F F I B E R - 4 to 6 grams of fiber per serving

g of fiber
Green Peas 5.4 g
Baked Potato, flesh and skin - 1 potato (200 g) 4.6 g
Lentils 4.4 g
Sweet Potato, boiled without skin, mashed 4.1 g
Baby Lima Beans 4.1 g

S O U R C E O F F I B E R - 2 to 4 grams of fiber per serving

g of fiber
Squash, Hubbard, boiled mashed 3.4 g
Brussels Sprouts 3.4 g
Chick-Peas 3.3 g
Parsnips 3.1 g
Vegetables, mixed 3.1 g
Spinach 3.0 g
Broccoli 3.0 g

(Measurements are for 1/2 cup (125 mL) cooked vegetables unless otherwise
noted.)

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M AKE A HEAD Scalloped Cabbage au Gratin

Casserole can be assembled (except This makes a delicious dish that adds some protein to a
for bread crumbs), covered and
meatless meal. It also goes well with hot or cold beef, pork
refrigerated for up to 24 hours.
Sprinkle with bread crumbs and
and lamb.
bake as directed.
4 cups coarsely shredded cabbage 1L
1 can (28 oz/796 mL) tomatoes, 1
drained and chopped
2 tsp granulated sugar 10 mL
1 tsp crumbled dried oregano leaves 5 mL
Nutrition Bonus 1/4 tsp each paprika, salt and pepper 1 mL
One serving is a very high source of 1/2 cup shredded light Cheddar-style cheese 125 mL
vitamin C. 1 cup fresh whole-wheat bread crumbs 250 mL

In saucepan of boiling water, cook cabbage for about 6

minutes or until fork-tender; drain well. Spoon into lightly
greased 6-cup (1.5 L) baking dish.
In bowl, combine tomatoes, sugar, oregano, paprika, salt
and pepper; spoon evenly over cabbage. Sprinkle with cheese,
then bread crumbs. Bake, uncovered, in 350˚F (180˚C) oven
for 30 minutes or until heated through.
Makes 6 servings.

PER SERVING:
80 calories
5 g protein
2 g total fat
1 g saturated fat
6 mg cholesterol
11 g carbohydrate
2 g dietary fiber
360 mg sodium

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M AKE A HEAD Two-Cabbage Stir-Fry

Vinegar mixture and vegetables can
be set aside for up to four hours
before cooking.
Red and green cabbage stir-fried with ginger and onion is a
delicious, colorful vegetable dish that’s especially good with
pork and turkey. It’s quick to make and can easily be
doubled.

1 tbsp rice vinegar 15 mL

1 tbsp water 15 mL
1 tsp soy sauce 5 mL
1 tsp cornstarch 5 mL
Rice vinegar is a mild, sweet vinegar,
1 tbsp canola oil 15 mL
available in the Chinese food section of
many supermarkets. If not available, 1 tsp chopped fresh gingerroot 5 mL
substitute cider vinegar and a pinch of 1 small onion, chopped 1
sugar.
1 cup thinly sliced red cabbage 250 mL
1 cup thinly sliced green cabbage 250 mL

In small dish, mix together vinegar, water, soy sauce and

Fall Dinner Menu
Pork Tenderloin with Rosemary and
Thyme (page 107)
Two-Cabbage Stir-Fry (this page)
Mashed Potatoes with Garlic and
Onions (page 169)
Peach Blueberry Crisp (page 207)
cornstarch; set aside.
In nonstick skillet or wok, heat oil over medium heat. Add
ginger and onion; stir for 1 minute. Add red and green
cabbage and stir-fry until tender, 3 to 5 minutes.
Pour in vinegar mixture and stir-fry until liquid comes to a
boil, about 1 minute.
Makes 3 servings.

PER SERVING:
64 calories
1 g protein
5 g total fat
trace saturated fat
0 mg cholesterol
6 g carbohydrate
1 g dietary fiber
102 mg sodium

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M AKE A HEAD Herbed Green Beans with Garlic

Trimmed and cooked beans can be Herbs, onion and garlic enhance the flavor of beans without
rinsed under cold water, drained
adding calories or fat.
and set aside for up to six hours
before continuing with recipe.
1 lb green beans 500 g
2 tsp butter or olive oil 10 mL
Leave beans whole or cut into lengths: 1 small onion, thinly sliced 1
1 lb (500 g) green beans cut into 1-inch 1 clove garlic, minced 1
(2.5 cm) lengths = 4 cups (1 L); cut
into 1 1/2-inch (4 cm) lengths = 6 cups
1 tbsp chopped fresh thyme or oregano leaves 15 mL
(1.5 L) (or 1/2 tsp/2 mL crushed dried leaf)
Salt and pepper
PER SERVING:
59 calories
2 g protein Trim beans. In saucepan of rapidly boiling water, cook
2 g total fat beans for 4 to 5 minutes or until tender-crisp; drain.
1 g saturated fat In nonstick skillet or saucepan, melt butter over medium
5 mg cholesterol heat. Add onion and garlic; cook, stirring occasionally, until
10 g carbohydrate onion is tender. Stir in beans, thyme, and salt and pepper to
3 g dietary fiber taste; cook until heated through.
23 mg sodium
Makes 4 servings.

M AKE A HEAD Baked Leeks au Gratin

Leeks can be assembled and set Though leeks are available nearly all year round, they’re in
aside for up to six hours. season and most reasonably priced during the fall. They’re
delicious with any cut of meat or poultry, or as part of an all-
vegetable dinner.

Be sure to cook leeks until they are fork- 4 large leeks 4

tender. Undercooked leeks are tough 2 tsp olive oil 10 mL
and seem to have less flavor. Cooked
and cooled leeks drizzled with Orange Salt and pepper
Vinaigrette (page 80) or Tarragon 2 tbsp grated Parmesan cheese 25 mL
Vinaigrette (page 79) are a delicious
1 tsp water 5 mL
first course.

Trim base and tough green leaves from leeks, leaving tender
green and white parts. Cut leeks in half lengthwise; wash
PER SERVING: under cold running water and drain. Place leeks, cut side up,
83 calories in single layer in microwaveable dish or on lightly oiled foil.
3 g protein Sprinkle with oil; season with salt and pepper to taste.
4 g total fat Sprinkle with cheese. Add 1 tsp (5 mL) water to dish. Cover
1 g saturated fat dish or wrap in foil. Microwave on High for 10 minutes, or
2 mg cholesterol bake in 350˚F (180˚C) oven for 25 minutes, or until very
12 g carbohydrate tender.
2 g dietary fiber
75 mg sodium Makes 4 servings.

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M AKE A HEAD Braised Red Peppers and Leeks

Dish can be covered and This dish goes well with lamb, pork or beef, but don’t use
refrigerated for up to two days;
more red pepper than called for –– it could overpower the
reheat gently in oven or microwave
or on stove top.
subtle flavor of the leeks.

6 medium leeks 6
1 large sweet red pepper 1
Nutrition Bonus
One serving is a very high source of 1/2 cup chicken stock or water 125 mL
vitamin C (providing 125% of an 1 tbsp butter 15 mL
adult’s daily requirement) and a high
Salt and pepper
source of iron, vitamin A and folacin.

Trim base and tough green leaves from leeks, leaving tender
green and white parts. Cut leeks in half lengthwise; wash
October-November Friday
under cold running water and drain. Cut into 1/2-inch (1 cm)
Night Dinner Menu
Lemon Chicken Schnitzel (page 86)
thick slices to make about 4 cups (1 L). Core and seed red
Baked Leeks au Gratin (page 164) pepper; cut into thin 1-inch (2.5 cm) long strips.
Baked Squash with Ginger (page 173) In saucepan, combine chicken stock and leeks; cover and
Tossed green salad with Creamy simmer for 5 to 10 minutes or until almost tender. Add red
Caesar Dressing (page 81) pepper; cover and simmer for 5 to 10 minutes or until tender.
Plum Tart (page 215) If too much liquid, uncover and cook for 1 to 2 minutes. Add
butter, and salt and pepper to taste.
Makes 4 servings.
Microwave Method
In 10-inch (25 cm) round
microwaveable dish, place leeks, cut
side up, in single layer.
Add 1 tbsp (15 mL) water to dish. Dot
with butter and season with salt and
pepper to taste. Cover dish and slightly
vent; microwave on High for 5 minutes
or until leeks are nearly tender. Add red
peppers and cover and slightly vent;
microwave on High for 2 minutes or
until vegetables are tender.

PER SERVING:
94 calories
2 g protein
3 g total fat
2 g saturated fat
8 mg cholesterol
17 g carbohydrate
3 g dietary fiber
49 mg sodium

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M AKE A HEAD Foil-Steamed Spring Vegetables

Vegetables can be prepared up to
point of baking and set aside for up
to four hours.
These vegetables are delicious with fish or chicken. In winter,
use parsnips, snow peas or beans instead of asparagus and cut
the parsnips and carrots into 1/2-inch (1 cm) pieces. White
pearl onions, which are the size of small grapes, are sold in
2-cup (500 mL) boxes. They keep for a month or two in
a cool, dry place. If not available, use the white and tender
green part of 2 to 3 bunches of green onions.

Nutrition Bonus
8 oz pearl onions 250 g
One serving is a very high source of
vitamin A (providing 131% of an adult’s 12 oz young carrots 375 g
daily requirement) and a high source of 8 oz asparagus 250 g
folacin.
2 tbsp water 25 mL
1 tbsp butter 15 mL
1 bay leaf 1
1/2 tsp salt 2 mL
Pinch white pepper Pinch

In large pot of boiling water, blanch pearl onions for

2 minutes; remove with slotted spoon. Cut off root end and
gently squeeze to remove skin. In same pot of boiling water,
blanch carrots for 2 minutes; drain and rinse under cold
running water. Drain again. Snap tough ends from asparagus.
On large piece of heavy-duty foil, arrange vegetables in
single layer. Sprinkle with water and dot with butter; add bay
leaf, salt and pepper. Fold foil over vegetables and seal. Bake
in 375˚F (190˚C) oven for 20 to 30 minutes or until
vegetables are tender.
Makes 6 servings.

PER SERVING:
59 calories
2 g protein
2 g total fat
1 g saturated fat
5 mg cholesterol
10 g carbohydrate
2 g dietary fiber
249 mg sodium

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Steam Cooking
To steam food means to cook over, not in, boiling water or other liquid. Foods
wrapped in foil, then baked or barbecued, steam in their own liquids.
Herbs, salt, sugar or spices can be added to the foods or to the liquid before
steaming. The advantage of steaming is that vegetables retain their flavor, color
and vitamins, and fish is moist and flavorful. Food can be steamed in the oven,
on top of the stove or on the barbecue.

Equipment for Steaming

There are a number of steamers on the market, but you don’t have to have
special equipment.
• Wrap foods in foil, then cook in the oven or on the barbecue.
• For stove-top cooking, you can use a deep pot with a tight-fitting lid and
something to keep the food above the liquid. This could be a steamer with
perforated petals and short legs, a flat-bottomed metal colander or one with
feet, or a metal strainer. Large foods such as chicken or pudding can be
placed on an inverted heat-proof plate or bowl, or on custard cups or a wire
rack. A wok with a rack inside, and covered with a lid (or foil if the lid isn’t
tight-fitting), can also be used.
• To oven-steam, use a roasting pan with a trivet, wire rack or anything that is
heat-proof to keep the food above the liquid.
• Steam-cook in a deep-fryer with basket set over water instead of oil.
• Use a clay baker.

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Sautéed Zucchini with

Yogurt and Herbs
Sautéed zucchini dressed with yogurt or sour cream is one of
my favorite quick-vegetable recipes.

1 lb zucchini (about 3 small) 500 g

2 tsp butter or soft margarine 10 mL
1 small onion, sliced and separated into rings 1
30-Minute Summer Dinner 1 tsp all-purpose flour 5 mL
Sole Fillets with Lemon and Parsley 1/3 cup 1% plain yogurt or 1% sour cream 75 mL
(page 115)
2 tbsp chopped fresh parsley leaves 25 mL
Sautéed Zucchini with Yogurt and Herbs
(this page) 1/2 tsp crushed dried oregano and/or basil leaves 2 mL
Tomatoes Provençal (page 157) (or 2 tbsp/25 mL chopped fresh)
Tiny boiled potatoes in skins Salt and pepper
Fresh strawberries or cantaloupe

Trim ends from zucchini. In food processor or by hand,

slice zucchini thinly.
In nonstick skillet, melt butter over medium heat. Add
onion; cook, stirring, until tender. Add zucchini and oregano
and/or basil (if using dried) and cook, stirring often, just until
barely tender, about 5 minutes.
Mix flour into yogurt; stir into zucchini. Add parsley,
oregano and/or basil (if using fresh), and salt and pepper to
taste. Stir to coat well.
Makes 6 servings.

PER SERVING:
34 calories
1 g protein
2 g total fat
1 g saturated fat
4 mg cholesterol
4 g carbohydrate
1 g dietary fiber
25 mg sodium

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M AKE A HEAD Mashed Potatoes with

Potatoes can be covered and
refrigerated for up to one day.
Reheat in microwave at High for
5 minutes or in 325 to 350˚F (160 to
180˚C) oven for 20 to 30 minutes.
Garlic and Onions
These everyday vegetables are delicious when mixed. The
onions and garlic add wonderful flavor to the potatoes. The
potatoes can also be cooked with only the onion or only the
garlic.

6 potatoes (about 2 lb/1 kg) 6

4 large cloves garlic 4
2 tsp butter 10 mL
2 onions, finely chopped 2
1 tbsp water 15 mL
1/2 cup (approx) milk, buttermilk or potato 125 mL
cooking water
Salt and pepper
Chopped fresh dill, chives or
green onions (optional)

Peel potatoes and cut into quarters. In saucepan of boiling

water, cook potatoes and garlic until tender, about 20
minutes.
Meanwhile, in nonstick skillet, melt butter over medium-
low heat. Add onions and water; cook, stirring occasionally,
for 10 to 15 minutes or until onions are tender, reducing heat
if necessary to prevent onions from browning.
Drain potatoes and return to pan (including garlic); heat
over low heat for 1 to 2 minutes, shaking pan to dry
potatoes. With potato masher, mash potatoes with half of the
milk, adding remaining milk to taste (amount of milk will
vary depending on kind of potatoes and may be as much as
1 cup/250 mL). Stir in onions; add salt and pepper to taste.
Sprinkle with dill (if using).
Makes 6 servings.

COMPARE:
PER SERVING:
142 calories g dietary fiber per 4 1/2-inch
3 g protein (12 cm) long potatoes
2 g total fat 1 large baked potato with skin 4.6
1 g saturated fat
4 mg cholesterol 1 large baked potato, flesh only 3.4
30 g carbohydrate 1 boiled peeled potato 2.1
2 g dietary fiber
26 mg sodium

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M AKE A HEAD Stir-Fried Vegetables with

Prepare vegetables and blanch
beans, broccoli, carrots and
cauliflower up to six hours in
advance.
Ginger and Garlic
The wonderful colors and flavor combination in this dish
complement any meat from chicken and lamb to beef.
You need only add rice to complete the main course. For a
one-dish meal, add chicken, turkey, shellfish, ham or tofu
to the stir-fry and serve over hot pasta.

1 1/3 cups green beans (4 oz/125 g) 325 mL

1 large stalk broccoli 1
2 medium carrots, diagonally sliced 2
Half small cauliflower, cut in florets Half
Nutrition Bonus 1 sweet red or yellow pepper, cut in 1
One serving is a very high source of
1-inch (2.5 cm) pieces
vitamin C (providing 112% of an
adult’s daily requirement), a very high 2 tbsp vegetable oil 25 mL
source of vitamin A and a high source 1 medium red onion, thinly sliced 1
of folacin.
3 cloves garlic, minced 3
1 small zucchini, diagonally sliced 1
Because of its high sodium content, use 2 tbsp minced fresh gingerroot 25 mL
soy sauce sparingly. Naturally brewed 1 1/2 cups snow peas, trimmed (4 oz/125 g) 375 mL
and sodium-reduced soy sauces are
2 tbsp soy sauce 25 mL
lower in sodium than chemically brewed
ones. Salt and pepper

Cut beans on the diagonal into 1 1/2-inch (4 cm) lengths.

Cut broccoli into florets; peel stem; slice on the diagonal.
In large pot of boiling water, blanch beans, broccoli,
carrots and cauliflower separately just until tender-crisp.
Remove and immediately rinse under cold running water to
prevent further cooking; drain thoroughly.
Twenty minutes before serving, heat about 2 tsp (10 mL) of
the oil in large nonstick skillet over medium-high heat. Add
onion and 1 clove of garlic; stir-fry for 3 to 4 minutes. Add
zucchini and some of the ginger and more garlic; stir-fry for
3 minutes, adding more oil if necessary. If pan is full, transfer
vegetables to baking dish and keep warm in 250˚F (120˚C)
PER SERVING: oven. Add as many of the blanched vegetables as you can stir-
92 calories fry at one time, plus some of the garlic and ginger; stir-fry for
3 g protein 2 to 3 minutes or until hot. Add to baking dish; keep warm.
4 g total fat Stir-fry remaining vegetables, adding a small amount of oil as
trace saturated fat
necessary. Stir-fry red pepper and snow peas until tender-
0 mg cholesterol
13 g carbohydrate crisp. Combine all vegetables; toss with soy sauce, and salt
4 g dietary fiber and pepper to taste.
231 mg sodium Makes 8 servings.

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M AKE A HEAD Orange Sherried Sweet Potatoes

Potatoes can be covered and Sweet potatoes go well with turkey, goose or ham. Instead of
refrigerated in casserole dish for up
sherry, you can substitute ginger, maple syrup or crushed
to two days; reheat in microwave or
in 350˚F (180˚C) oven for about 25
pineapple (adjust amount to taste).
minutes or until hot.
4 sweet potatoes (unpeeled), 4
about 2 1/2 lb (1.25 kg)
1 tbsp butter 15 mL
Grated rind of half an orange
1/4 cup fresh orange juice 50 mL
2 tbsp (approx) sherry 25 mL
2 tbsp packed brown sugar 25 mL
Nutrition Bonus Pinch freshly grated nutmeg Pinch
Sweet potatoes are extremely high in
beta carotene, which the body converts Salt and pepper
into vitamin A. For an adult’s daily
requirements one serving of Orange In pot of boiling water, cook potatoes until tender, 30 to
Sherried Sweet Potatoes provides 40 minutes. Drain and let cool slightly; peel. While still
359% of vitamin A and 80% of vitamin
warm, mash potatoes with butter, orange rind and juice,
C, and is a high source of folacin and
dietary fiber. sherry, sugar, nutmeg, and salt and pepper to taste. Return
to saucepan and heat over medium heat until hot.
Makes 5 servings.

PER SERVING:
221 calories
3 g protein
2 g total fat
1 g saturated fat
6 mg cholesterol
47 g carbohydrate
5 g dietary fiber
42 mg sodium

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M AKE A HEAD Parsnip Purée

Parsnips can be covered and
refrigerated for up to two days;
reheat gently.
Parsnips were one of the few vegetables I really disliked as a
child. Now I absolutely love them, especially this way or
cooked around a roast chicken. You can use carrots, turnips
or squash instead of parsnips in this recipe. When buying
parsnips, remember that the small ones are more tender and
sweet than the older fat ones.

5 medium parsnips (1 lb/500g) 5

2 tbsp 1% milk 25 mL
1 1/2 tsp butter 7 mL
1 1/2 tsp sherry (optional) 7 mL
Nutrition Bonus Pinch freshly ground nutmeg Pinch
One serving is a very high source of Salt and pepper
folacin and dietary fiber and a high
source of vitamin C.
Peel parsnips and cut into chunks to make about 2 1/2 cups
(625 mL). In saucepan of boiling water, cook parsnips for 12
to 15 minutes or until tender; drain well. Transfer to food
Puréed vegetables, because of their
processor, blender or food mill; purée until smooth. Add
creamy texture, can be served instead
of a vegetable with a cream sauce.
milk, butter, sherry (if using), nutmeg, and salt and pepper to
Puréed parsnips team well with green taste; process or stir until smooth. Return to saucepan to
beans, broccoli or other green reheat or spoon into serving dish; cover and keep warm.
vegetables that have been steamed or Makes 4 servings.
boiled. Serve with any meats or poultry.
For a slightly milder flavor, combine
puréed parsnips or turnips with mashed
potatoes.

PER SERVING:
155 calories
3 g protein
2 g total fat
1 g saturated fat
4 mg cholesterol
34 g carbohydrate
7 g dietary fiber
36 mg sodium

172

M AKE A HEAD
Squash can be covered and
refrigerated for up to two days.
An average-size acorn squash weighs
about 1 1/2 lb (750 g) and yields about
1 1/2 cups (375 mL) cooked, mashed
squash.
• 1 1/2 lb (750 g) chunk of hubbard
squash, covered and microwaved at
High for 10 minutes, yields 2 3/4
cups (675 mL) purée.
• 3 lb whole butternut squash, peeled
and cubed (about 11 cups/3 L) and
steamed for 10 to 12 minutes or
microwaved on High for 10 minutes,
yields 4 cups (1 L) purée.
PER SERVING:
85 calories
1 g protein
2 g total fat
1 g saturated fat
5 mg cholesterol
18 g carbohydrate
3 g dietary fiber
24 mg sodium
V E G E TA B L E S
Baked Squash with Ginger
Ginger is a particularly nice accent for squash. Grated orange
rind also heightens the flavor and can be used instead of
ginger. Serve with roast pork, chicken, turkey or fish.
2 1/4 lb hubbard or butternut squash 1 kg
(or 2 acorn squash)
2 tbsp packed brown sugar 25 mL
1 tbsp butter 15 mL
1 tsp grated fresh gingerroot 5 mL
(or 1 tsp/5 mL ground ginger)
Salt, pepper and freshly grated nutmeg
Cut squash in half; scoop out seeds. Cover squash with foil
and place on baking sheet. Bake in 400˚F (200˚C) oven for 40
to 60 minutes or until tender. (Or place in microwaveable
dish, partially cover and microwave on High for 10 to 15
minutes.)
Scoop out pulp; mash or purée with 2 or 3 on-off turns in
food processor. Stir in sugar, butter, ginger, and salt, pepper
and nutmeg to taste. Transfer to baking dish and reheat,
covered, in microwave or 350˚F (180˚C) oven until hot.
Makes 6 servings.
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M AKE A HEAD Mashed Rutabaga with

Dish can be covered and
refrigerated for up to two days.
Reheat in microwave or oven.
Sprinkle with parsley just before
serving.
Carrots and Orange
Adding mashed carrots to rutabaga (yellow turnip), along
with a pinch of brown sugar and a dollop of butter, mellows
the rutabaga.

1 small rutabaga (yellow turnip) 1

4 carrots 4
2 tbsp packed brown sugar 25 mL
2 tbsp frozen orange juice concentrate, thawed 25 mL
1 tbsp butter 15 mL
1/2 tsp grated orange rind (optional) 2 mL
Nutrition Bonus
One serving is a very high source of Pinch freshly grated nutmeg Pinch
vitamin A (providing 92% of an adult’s Salt and pepper
daily requirement) and a high source of
vitamin C. Chopped fresh parsley leaves

Peel turnip and carrots; cut into 3/4-inch (2 cm) chunks. In

separate pots of boiling water, cook turnips and carrots until
very tender. Drain well and mash with potato masher or in
food processor.
In baking dish, combine turnip, carrots, sugar, orange juice
concentrate, butter, orange rind (if using), nutmeg, and salt
and pepper to taste. Sprinkle with parsley.
Makes 8 servings.

PER SERVING:
72 calories
1 g protein
2 g total fat
1 g saturated fat
4 mg cholesterol
14 g carbohydrate
2 g dietary fiber
52 mg sodium

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M AKE A HEAD Turnips Paysanne

Vegetables can be cooked and set
aside for up to four hours; reheat
and add parsley just before serving.
Either white turnips or a yellow rutabaga can be used in this
recipe but the rutabaga will take longer to cook. To save time,
use the food processor to slice the vegetables.

1 small rutabaga or 4 to 6 white turnips 1

(about 2 lb/1 kg)
1 cup sliced celery 250 mL
1 cup sliced carrots 250 mL
1 large clove garlic, minced 1
1 onion, chopped 1
1 cup chicken or vegetable stock 250 mL
Nutrition Bonus 1/4 cup chopped fresh parsley leaves 50 mL
One serving is a very high source of
vitamin A and a high source of 1 tbsp butter 15 mL
vitamin C. Salt and pepper

Peel and dice turnips. In heavy saucepan, combine turnip,

celery, carrots, garlic, onion and stock; bring to boil. Cover,
reduce heat and simmer until tender, about 20 minutes.
Uncover and cook until liquid is reduced to a glaze.
Sprinkle with parsley, butter, and salt and pepper to taste.
Makes 6 servings.

PER SERVING:
74 calories
2 g protein
2 g total fat
1 g saturated fat
5 mg cholesterol
12 g carbohydrate
3 g dietary fiber
196 mg sodium

175
Muffins, Breads, Cakes
and Cookies
N
OTHING SMELLS BETTER than freshly baked breads, muffins, cookies and cakes.
And nothing tastes better either. Low in fat (if you don’t spread extra butter on
the breads or muffins) and a good source of fiber and carbohydrates, the
following treats make excellent snacks and are an important part of every balanced meal.
Moderation is the key to all good eating habits, and this applies to sweets as well. Enjoy
them, but eat them in reasonable amounts.

M AKE A HEAD Banana Apricot Bran Muffins

Muffins can be stored in airtight Start your day with one of these fruity muffins, a glass of
container for up to two days or milk and some fresh fruit.
frozen for up to one month.
1 1/2 cups whole-wheat flour 375 mL
1 tbsp baking powder 15 mL
Nutrition Bonus 1/2 tsp baking soda 2 mL
One serving is a high source of dietary
fiber. 1/2 tsp salt 2 mL
1/2 cup chopped dried apricots 125 mL
1 1/2 cups well-mashed ripe bananas (about 4) 375 mL
Plump raisins, apricots and other dried 2/3 cup 1% plain yogurt 150 mL
fruits by steeping them in hot water 1/3 cup liquid honey 75 mL
before using them in recipes. Plumping
adds moisture while preventing the 1/4 cup vegetable oil 50 mL
fruit from drawing moisture from the 1 egg, lightly beaten 1
batter during baking.
1 cup bran cereal (All-Bran, 100% Bran) 250 mL

In large bowl, combine flour, baking powder, baking soda

and salt. Stir in apricots.
In separate bowl, whisk together bananas, yogurt, honey,
PER MUFFIN: oil and egg. Stir in cereal. Pour over flour mixture and stir
188 calories just enough to moisten, being careful not to overmix.
4 g protein Spoon into lightly greased nonstick muffin tins. Bake in
6 g total fat 400˚F (200˚C) oven for 20 minutes or until tops are firm to
1 g saturated fat the touch.
19 mg cholesterol
34 g carbohydrate Makes 12 muffins.
5 g dietary fiber
276 mg sodium

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 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Pumpkin Raisin Muffins

Muffins can be stored in airtight These are my daughter Susie’s favorite muffins to bake. They
container for up to two days or are so moist you don’t need to add any butter.
frozen for up to one month.

1 cup whole-wheat flour 250 mL

3/4 cup wheat bran 175 mL
Nutrition Bonus
One serving is a very high source of 2/3 cup packed brown sugar 150 mL
vitamin A. 2 tsp cinnamon 10 mL
2 tsp baking powder 10 mL
1/2 tsp each baking soda, nutmeg and salt 2 mL
Wheat bran and wheat germ are sold in
1 cup raisins 250 mL
the grain sections of supermarkets.
Because they have some fat, store 1 cup mashed or canned cooked pumpkin 250 mL
them in the refrigerator or freezer to 1/2 cup 1% plain yogurt 125 mL
prevent them from becoming rancid.
Use in muffins, biscuits, bread and
1/4 cup vegetable oil 50 mL
cookies. They are an excellent source 1 egg, lightly beaten 1
of fiber.
In large bowl, combine flour, bran, sugar, cinnamon,
baking powder, baking soda, nutmeg and salt. Stir in raisins.
In separate bowl, whisk together pumpkin, yogurt, oil and
egg. Pour over flour mixture and stir just enough to moisten,
being careful not to overmix.
Spoon into lightly greased nonstick muffin tins. Bake in
400˚F (200˚C) oven for 25 minutes or until tops are firm to
the touch.
Makes 12 muffins.

Successful Muffins:
• Mix liquid and dry ingredients only until all of the flour is moistened, about
15 to 20 strokes. Batter will be lumpy.
• Once muffin batter has been mixed, it should go into the oven right away.
Therefore, be sure to grease or spray muffin pans and have all ingredients
ready (including grated vegetables etc.) before combining. Bake muffins in
the top third of the oven for best results.
• Muffins are done when they are firm to the touch. For moist muffins, don’t
PER MUFFIN: overbake. Cool muffins in pans about 5 minutes before removing to rack.
191 calories Freezing muffins: Muffins keep well in the freezer for up to 2 months. Reheat
4 g protein frozen muffins at 400˚F (200˚C) for about 25 minutes. To reheat one frozen
6 g total fat muffin in the microwave, wrap in paper towel and cook on High for 30 to
1 g saturated fat 40 seconds.
18 mg cholesterol Storing muffins: Muffins are best eaten fresh but may be stored in an airtight
35 g carbohydrate container for 2 to 4 days at room temperature or refrigerated for 4 to 7 days.
4 g dietary fiber
207 mg sodium

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MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Refrigerator Applesauce-Spice

Batter can be covered and
refrigerated for up to two weeks.
Baked muffins can be frozen for up
to one month.
Bran Muffins
I like to make these when I have overnight guests because you
can mix up the batter in advance, refrigerate it and make
delicious, hot muffins in only the time it takes to bake them.
If you wish, use reconstituted skim milk powder in place of
milk. These moist and flavorful muffins are very high in fiber.

3 cups wheat bran 750 mL

Nutrition Bonus 2 cups whole-wheat flour 500 mL
One serving is a high source of dietary
1 cup all-purpose flour 250 mL
fiber.
1 1/2 cups raisins or chopped dates 375 mL
1 tbsp cinnamon 15 mL
S U B S T I T U T I N G W H O L E - W H E AT 1 1/2 tsp each baking powder and baking soda 7 mL
FLOUR FOR ALL-PURPOSE 1 tsp each salt, ground ginger and nutmeg 5 mL
FLOUR IN BAKING
Grated rind of 1 lemon or orange
As a general rule, you can substitute
whole-wheat flour for half of the all- 1 cup applesauce 250 mL
purpose flour called for in a recipe. For 3/4 cup granulated sugar 175 mL
example, if a recipe calls for 1 cup (250
1/2 cup vegetable oil 125 mL
mL) of all-purpose flour, you can use
1/2 cup (125 mL) all-purpose flour and 3 eggs 3
1/2 cup (125 mL) whole-wheat flour. 2 1/4 cups low-fat milk 550 mL
1/2 cup fancy molasses 125 mL
Using all whole-wheat flour results in a
heavier product. In some cases, such as In large bowl, combine bran, whole-wheat and all-purpose
oatmeal cookies, this is fine; in others flours, raisins, cinnamon, baking powder, baking soda, salt,
such as cakes, it may be undesirable.
ginger, nutmeg and rind.
Experiment with your favorite recipes to
see how much whole-wheat flour you In separate bowl, beat together applesauce, sugar, oil and
can substitute. eggs until well mixed. Stir in milk and molasses. Add to dry
ingredients. Stir just enough to moisten, being careful not
to overmix. (Batter can be covered and refrigerated up to
2 weeks.)
Spoon into lightly greased nonstick muffin tins. Bake in
400˚F (200˚C) oven for 20 minutes or until tops are firm to
the touch.
Makes 24 muffins.
PER MUFFIN:
206 calories
5 g protein
6 g total fat
1 g saturated fat
28 mg cholesterol
37 g carbohydrate
5 g dietary fiber
208 mg sodium

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 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Oatmeal Carrot Muffins

Muffins can be stored in airtight Grated carrot adds flavor and helps keep the muffins moist.
container for up to two days or
They are delicious in a packed lunch or for breakfast.
frozen for up to one month.

1 1/4 cups buttermilk* 300 mL

1 1/2 cups quick-cooking rolled oats 375 mL
1 cup grated carrots 250 mL
1/4 cup packed brown sugar 50 mL
1/4 cup canola oil 50 mL
2 eggs, lightly beaten 2
1 1/2 tsp grated orange rind 7 mL
Nutrition Bonus
One serving is a high source of 1 1/2 cups all-purpose flour 375 mL
vitamin A. 3/4 cup raisins 175 mL
1/4 cup granulated sugar 50 mL
1 tbsp baking powder 15 mL
PREPARING MUFFIN PANS
1/2 tsp salt 2 mL
For best results, use nonstick pans and
spray with a vegetable coating spray or
lightly oil. Paper liners are not In bowl, pour buttermilk over oats; stir to mix. Let stand
recommended for lower fat muffins for 5 minutes. Stir in carrots, sugar, oil, eggs and orange rind.
because the paper tends to stick to the In large bowl, combine flour, raisins, sugar, baking powder
muffins.
and salt. Pour buttermilk mixture over top and stir just
enough to moisten, being careful not to overmix.
Spoon into lightly greased nonstick muffin tins. Bake in
400˚F (200˚C) oven for 20 minutes or until tops are firm to
the touch.
Makes 12 muffins.

*Instead of buttermilk, you can use soured milk. To sour 1 1/4 cups (300
mL) milk, measure 4 tsp (20 mL) vinegar or lemon juice into measuring cup
and fill to 1 1/4 cups (300 mL) with milk.

Whole-wheat Flour
• Whole-wheat flour contains 11 grams fiber per 1 cup (250 mL), while the
same amount of all-purpose contains 4 grams.
• Whole-wheat flour is made from the whole grain of wheat. Along with fiber, it
also contains a small amount of fat. All-purpose flour has had the bran and
PER MUFFIN: germ removed from the wheat. It is enriched with B vitamins, thiamine,
228 calories riboflavin, niacin and iron, but it doesn’t have the fiber, other vitamins or
6 g protein trace minerals that whole-wheat flour does.
6 g total fat • Because of the fat content, whole-wheat flour doesn’t have the same shelf life
1 g saturated fat as all-purpose flour, which will keep for up to two years. Whole-wheat flour
37 mg cholesterol will keep 6 weeks to 6 months, depending on the milling method, before it
38 g carbohydrate turns rancid. For this reason, buy whole-wheat flour in small amounts unless
2 g dietary fiber you use it regularly.
206 mg sodium

179
MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Whole-Wheat Pizza Dough

Dough can be frozen for up to three
weeks.
Nutrition Bonus
One serving is a very high source of
iron, folacin and dietary fiber.
You can use this dough in our
Deep-Dish Vegetable Pizza (page 138).
All-Dressed Pizza
Spread pizza dough with tomato sauce
seasoned with oregano and basil. Then
finish with your favorite toppings.
Try:
• chopped red, yellow, green or purple
peppers
• blanched broccoli florets
• sliced mushrooms
• sliced regular, cherry or sun-dried
tomatoes
• artichoke hearts, halved
• grated partly skimmed mozzarella
cheese
Bake in lower half of 475˚F (240˚C) oven
for 13 to 16 minutes or until crust is
golden brown and cheese is bubbly.
Use this basic dough for any type of pizza. It’s very quick and
easy to make in a food processor. Whole-wheat flour adds
color, flavor, fiber and vitamins.
1 tsp granulated sugar 5 mL
1 cup warm water 250 mL
1 pkg active dry yeast (or 1 tbsp/15 mL) 1
1 1/2 cups all-purpose flour 375 mL
1 1/2 cups whole-wheat flour 375 mL
1 tsp salt 5 mL
2 tbsp vegetable oil 25 mL
In large mixing bowl, dissolve sugar in warm water.
Sprinkle yeast over water and let stand for 10 minutes or until
foamy. Meanwhile, in separate bowl, combine all-purpose
and whole-wheat flours and salt.
Stir oil into foamy yeast mixture. Stir in about half of the
flour mixture. Add more flour, mixing until dough can be
gathered into a slightly sticky ball (you may need a little more
or less than 3 cups/750 mL of flour).
On lightly floured surface, knead dough for about 5
minutes or until smooth and elastic, adding flour as necessary
to prevent dough from sticking to counter. Cut dough in half;
cover with waxed paper and let stand for 10 minutes.
On lightly floured surface, use a rolling pin to roll each
piece of dough into a 12-inch (30 cm) circle, about 1/4-inch
(5 mm) thick.
Transfer rounds to 2 lightly oiled pizza pans or baking
sheets. Carefully, using fingers, stretch dough into large
circles.
Let dough rise for about 15 minutes before adding
toppings. For a thicker crust, let dough rise for 30 minutes.
Add toppings just before baking.
Makes two 12-inch (30 cm) pizza rounds.

PER PIZZA: Food Processor Variation

786 calories In measuring cup, combine sugar and warm water; add yeast and let stand until
24 g protein foamy. In food processor bowl, combine whole-wheat flour and 1 cup (250 mL)
16 g total fat of all-purpose flour and salt. Add oil to yeast mixture. While processing, pour
1 g saturated fat yeast mixture into feed tube. Process 30 seconds. Turn onto floured board and
0 mg cholesterol knead in enough of the remaining flour to prevent dough from sticking to board.
140 g carbohydrate Roll out as in Whole-Wheat Pizza Dough.
15 g dietary fiber
1159 mg sodium

180
 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Olive and Rosemary Soda Bread

Bread can be wrapped in plastic Quick and easy to prepare, this bread dough can be mixed in
bag or foil and stored for up to two
a few minutes, then popped into the oven. From breakfast to
days at room temperature or frozen
for up to five weeks.
dinner, this suits any meal deliciously.

3 cups whole-wheat flour 750 mL

1 cup all-purpose flour 250 mL
2 tbsp granulated sugar 25 mL
2 tsp baking powder 10 mL
1 1/2 tsp baking soda 7 mL
Whole-Wheat 1 tsp salt 5 mL
Irish Soda Bread 1/4 cup finely chopped pitted black olives 50 mL
Prepare Olive and Rosemary Soda 1 1/2 tsp dried whole-leaf rosemary 7 mL
Bread but omit the olives and rosemary
(or 4 tsp/20 mL fresh)
and add 1 cup (250 mL) raisins along
with the flour. 1 3/4 cups buttermilk (or 1 2/3 cups/400 mL 425 mL
milk, plus 2 tbsp/25 mL vinegar)
2 tbsp vegetable oil 25 mL
After-Theatre Supper 1/2 tsp coarse salt (optional) 2 mL
Nova Scotia Seafood Chowder
(page 48)
Arugula and Radicchio Salad with In large bowl, combine whole-wheat and all-purpose flours,
Balsamic Vinaigrette (page 62) sugar, baking powder, baking soda and salt. Stir in olives and
Olive and Rosemary Soda Bread half of the dried or fresh rosemary. Add buttermilk and oil;
(this page) stir to make soft dough. Turn out onto lightly floured surface;
Lemon Sorbet (page 203) knead about 10 times until smooth.
Oatmeal Raisin Cookies (page 186) Place dough on lightly greased baking sheet; flatten into
circle about 2 1/2 inches (6 cm) thick. Cut large “X” about
1/4 inch (5 mm) deep on top. Brush top with water. Sprinkle
with remaining rosemary, and coarse salt (if using). Bake in
350˚F (180˚C) oven for 40 to 50 minutes or until toothpick
inserted in center comes out clean.
Makes 1 large loaf, about 16 slices.

PER SLICE:
140 calories
5 g protein
3 g total fat
trace saturated fat
1 mg cholesterol
25 g carbohydrate
3 g dietary fiber
331 mg sodium

181
MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Best-Ever Date Squares

Squares can be covered and Sometimes called matrimonial cake, these are my husband’s
refrigerated for up to five days.
favorite squares.

2 cups packed chopped pitted dates 500 mL

(10 oz/350 g)
1 cup cold coffee 250 mL
2 tbsp packed brown sugar 25 mL
Grated rind and juice of half an orange
1 tbsp fresh lemon juice 15 mL

Crumb Mixture:
1 1/4 cups all-purpose flour 300 mL
1 tsp baking powder 5 mL
1/2 tsp baking soda 2 mL
1/2 tsp salt 2 mL
2/3 cup butter 150 mL
1 1/4 cups rolled oats 300 mL
3/4 cup lightly packed brown sugar 175 mL

In small saucepan, combine dates, coffee, brown sugar

and orange rind; bring to boil. Reduce heat and simmer,
uncovered, until soft enough to mash and consistency of jam
(runny but easy to spread), about 10 minutes. Remove from
heat; stir in orange and lemon juices. Let cool.

Crumb Mixture: In bowl, stir together flour, baking powder,

baking soda and salt. With pastry blender or 2 knives, cut in
butter until size of small peas. Stir in rolled oats and sugar.
Press half of mixture firmly into lightly greased 9-inch (2.5 L)
square cake pan. Spread date mixture evenly over crumb
mixture. Top with remaining crumbs, pressing lightly. Bake in
325˚F (160˚C) oven for 25 minutes or until lightly browned.
Let cool in pan. Cut into squares.
Makes 25 squares.
PER SQUARE:
149 calories
2 g protein
5 g total fat
3 g saturated fat
13 mg cholesterol
25 g carbohydrate
2 g dietary fiber
133 mg sodium

182
 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Almond Apricot Squares

Squares can be refrigerated in Apricots add extra flavor to these tasty and attractive-looking
airtight container for up to five days
squares.
or frozen for up to three weeks.

3/4 cup packed dried apricots 175 mL

Base:
1/4 cup cold butter 50 mL
1 cup all-purpose flour 250 mL
1/4 cup granulated sugar 50 mL
2 tbsp 1% plain yogurt 25 mL

Top:
2 eggs 2
1/2 cup granulated sugar 125 mL
Pinch salt Pinch
1/2 cup slivered almonds 125 mL

In small saucepan, combine apricots with enough water to

cover. Cover and bring to boil; remove from heat.
(Alternatively, place apricots in microwaveable dish, add just
enough water to cover. Cover and microwave on High for
1 minute.) Let stand for 1 minute. Drain, let cool and chop
apricots finely; set aside.

Base: In bowl and using pastry blender or 2 knives, cut butter

into flour until it resembles fine crumbs. Stir in sugar and
yogurt, combining well. Press evenly into lightly greased
8-inch (2 L) square cake pan. Bake in 350˚F (180˚C) oven for
20 minutes.

Top: Meanwhile, in bowl, beat eggs with sugar and salt

until light; stir in apricots. Pour over base. Sprinkle almonds
evenly over top. Bake in 350˚F (180˚C) oven for 30 minutes
or until set and golden brown. Let cool slightly in pan. Cut
into squares.
PER SQUARE: Makes 18 squares.
123 calories
2 g protein
5 g total fat
2 g saturated fat
31 mg cholesterol
18 g carbohydrate
1 g dietary fiber
35 mg sodium

183
MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Date and Almond Meringue Bars

Squares are best the same day but One of my mother’s recipes, these go well with frozen desserts
can be stored in airtight container
such as Grapefruit Ice (page 202) or other fruit sorbets.
for up to five days or frozen for up to
three weeks.
1 3/4 cups chopped dates 425 mL
3/4 cup water 175 mL
1/3 cup butter or soft margarine 75 mL
1/3 cup granulated sugar 75 mL
2 eggs, separated 2
1 tsp vanilla 5 mL
3/4 cup all-purpose flour 175 mL
3/4 cup whole-wheat flour 175 mL
1 tsp baking powder 5 mL
1/2 cup packed brown sugar 125 mL
1/4 cup slivered almonds (optional) 50 mL

In saucepan, simmer dates and water until mixture is thick

and soft, about 4 minutes.
In mixing bowl, cream butter; beat in granulated sugar,
mixing well. Beat in egg yolks and vanilla until well mixed.
PER SQUARE: Beat in all-purpose and whole-wheat flours and baking
123 calories powder until mixed. Pat into lightly greased 9-inch (2.5 L)
2 g protein square cake pan. Spread date paste on top.
4 g total fat In bowl, beat egg whites until soft peaks form; gradually
2 g saturated fat beat in brown sugar until stiff peaks form. Spread over date
24 mg cholesterol
mixture. Sprinkle with almonds (if using). Bake in 350˚F
22 g carbohydrate
2 g dietary fiber (180˚C) oven for 30 to 35 minutes or until golden.
43 mg sodium Makes about 25 squares.

Photo:
Lemon and Fresh Blueberry
Tart (page 208)

184
 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Almond Meringues

Cookies can be stored in airtight It’s hard to find good-tasting cookies that are low in fat.
container for up to one month.
These are both.

1/4 cup slivered almonds 50 mL

3 egg whites 3
1/2 cup granulated sugar 125 mL
1 tbsp cornstarch 15 mL
1/4 tsp almond extract 1 mL

For a crisper cookie, leave baked Toast almonds on baking sheet in 325˚F (160˚C) oven for 6
cookies in turned-off oven overnight. minutes or until golden. Let cool. Reduce oven temperature
to 225˚F (110˚C).
In large bowl and using electric mixer, beat egg whites until
soft peaks form; gradually beat in sugar, then cornstarch and
almond extract until stiff peaks form. Fold in almonds.
PER COOKIE: Line baking sheets with foil, shiny side down. Drop batter
22 calories
by small spoonfuls onto prepared pan. Bake in 225˚F (110˚C)
1 g protein
1 g total fat oven for 2 hours or until cookies can be easily removed from
trace saturated fat foil. Let cool.
0 mg cholesterol Makes 30 cookies.
4 g carbohydrate
trace dietary fiber
6 mg sodium

Photo:
Pumpkin Raisin Muffins
(page 177)
Oatmeal Raisin Cookies
(page 186)
Breakfast Bran-and-Fruit
Mix (page 221)

185
MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Oatmeal Raisin Cookies

Cookies can be stored in airtight These cookies are a family favorite, especially of my son Jeff.
container for up to two weeks or
wrapped well and frozen for up to
one month. 1/2 cup butter or margarine 125 mL
3/4 cup granulated sugar 175 mL
1/2 cup lightly packed brown sugar 125 mL
1 egg 1
1 cup whole-wheat flour 250 mL
1 cup rolled oats 250 mL
1/4 cup wheat germ 50 mL
1 tsp baking powder 5 mL
1 tsp baking soda 5 mL
1 1/2 cups raisins 375 mL

In mixing bowl, cream butter; beat in granulated and

brown sugars and egg, creaming together thoroughly. Add
flour, oats, wheat germ, baking powder and baking soda; mix
well. Stir in raisins.
Drop by spoonfuls onto lightly greased baking sheets.
Flatten slightly with floured fork. Bake in 350˚F (180˚C) oven
for 12 to 15 minutes or until light golden.
Makes about 40 cookies.

PER COOKIE:
95 calories
1 g protein
3 g total fat
2 g saturated fat
13 mg cholesterol
17 g carbohydrate
1 g dietary fiber
70 mg sodium

186
 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Daphna’s Meringue Kisses

Cookies can be stored in airtight
container for up to 10 days.
Daphna Rabinovitch is the test kitchen manager at Canadian
Living magazine and is a terrific cook. When Daphna made
these light cookies, they disappeared before they hardly had
time to cool. If miniature chocolate chips are unavailable, use
any small chocolate chips.

3 egg whites 3
Pinch salt Pinch
3/4 cup granulated sugar 175 mL
3/4 cups miniature semisweet chocolate chips 175 mL
Daphna’s cookies are softer and
chewier than the Almond Meringues 1 tsp cornstarch or potato starch 5 mL
because they bake for a shorter time at 1/2 tsp vanilla 2 mL
a higher temperature.

In bowl and using electric mixer, beat egg whites with salt
until soft peaks form. Beat in sugar, 2 tbsp (25 mL) at a time,
until stiff shiny peaks form. Sprinkle with chocolate chips,
cornstarch and vanilla; gently fold into whites.
Using pastry bag fitted with 1-inch (2.5 cm) tip, or two
spoons, pipe into 1-inch (2.5 cm) kisses on foil-lined baking
sheets. Bake in 300˚F (150˚C) oven, rotating pans halfway
through, for 25 to 30 minutes or until just starting to turn
golden and tops are firm to the touch. Let cool on foil for
10 minutes, then on racks.
Makes about 40 cookies.

PER COOKIE:
32 calories
trace protein
1 g total fat
1 g saturated fat
0 mg cholesterol
6 g carbohydrate
trace dietary fiber
4 mg sodium

187
MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Apricot, Orange and Pecan Loaf

Bread can be wrapped well and
stored for up to five days or frozen
for up to five weeks.
A favorite with all my recipe tasters, this wonderful bread
keeps very well. Serve for tea, snacks, brunch or lunch with
salad, soup or dessert.

1 cup all-purpose flour 250 mL

1 cup whole-wheat flour 250 mL
1 cup raisins 250 mL
2/3 cup skim milk powder 150 mL
1/2 cup packed brown sugar 125 mL
1/2 cup finely chopped dried apricots 125 mL
1/3 cup wheat germ 75 mL
1/4 cup chopped almonds or pecans 50 mL
2 tsp baking powder 10 mL
1/2 tsp each baking soda and salt 2 mL
3 eggs 3
3/4 cup fresh orange juice 175 mL
1/2 cup vegetable oil 125 mL
1/2 cup fancy molasses 125 mL
2 bananas 2

In large bowl, combine all-purpose and whole-wheat flours,

raisins, skim milk powder, sugar, apricots, wheat germ,
almonds, baking powder, baking soda and salt.
In separate bowl or food processor, beat eggs until foamy;
beat in orange juice, oil, molasses and bananas until well
mixed. Pour over dry ingredients and stir just until moistened.
Pour into 2 lightly greased 8- x 4-inch (1.5 L) loaf pans.
Bake in 325˚F (160˚C) oven for 1 hour or until toothpick
inserted in center comes out clean. Let cool in pan on wire
rack for 15 minutes. Turn out onto rack and let cool
completely.
Makes 2 loaves, 18 slices each.

PER SLICE:
120 calories
3 g protein
4 g total fat
trace saturated fat
18 mg cholesterol
19 g carbohydrate
1 g dietary fiber
78 mg sodium

188
 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Cinnamon Coffee Cake

Cake can be wrapped in foil or Serve this easy-to-make extra-moist cake with fresh fruit or
plastic wrap and stored at room
sorbet for any meal at any time of day.
temperature for up to four days or
frozen for up to one month.
1 cup plain yogurt 250 mL
1 tsp baking soda 5 mL
1/4 cup butter or soft margarine 50 mL
1 cup lightly packed brown sugar 250 mL
1 egg 1
1 tsp vanilla 5 mL
1 1/2 cups all-purpose flour 375 mL
2 tsp baking powder 10 mL

Topping:
1/2 cup lightly packed brown sugar 125 mL
1 tbsp cinnamon 15 mL

In small bowl, combine yogurt and baking soda, mixing

well; set aside. (Mixture will increase in volume.)
In large mixing bowl, beat butter with sugar until well
mixed. Add egg and vanilla; beat well, about 2 minutes. Mix
flour and baking powder; add to butter mixture alternately
with yogurt mixture, making 3 additions of dry and 2 of wet.
Spread half the batter in greased and floured 9-inch (2.5 L)
square cake pan.

Topping: Combine sugar and cinnamon, mixing well.

Sprinkle half over batter in pan.
Cover with remaining batter. Sprinkle with remaining
topping. Bake in 350˚F (180˚C) oven for 35 minutes or until
toothpick inserted in center comes out clean. Let cool for
10 to 15 minutes in pan. Cut into squares.
Makes 12 servings.

PER SERVING:
206 calories
3 g protein
5 g total fat
3 g saturated fat
29 mg cholesterol
38 g carbohydrate
1 g dietary fiber
207 mg sodium

189
MUFFINS, BREADS, CAKES AND COOKIES

Orange Sponge Cake

This cake is delicious on its own or with fresh fruit or dessert
sauces. Or you can ice it with Orange Icing (page 191), or
serve with sherbet or Raspberry Coulis (page 199). Make sure
you use large eggs at room temperature.

4 eggs, separated 4
3/4 cup granulated sugar 175 mL
To make a larger cake, recipe can be 1 tbsp grated orange rind 15 mL
doubled. Baking time will then be 55 1/2 cup fresh orange juice 125 mL
minutes.
1 cup all-purpose flour 250 mL
1 tsp baking powder 5 mL
Pinch salt Pinch
2 tsp icing sugar 10 mL

In mixing bowl, beat together egg yolks, sugar, orange rind

and juice until very light in color. Add flour and baking
powder; beat until combined.
In separate bowl, beat egg whites and salt until stiff peaks
form. Mix a small amount of whites into yolk mixture, then
fold yolk mixture into whites.
Pour batter into ungreased 10-inch (4 L) tube pan with
removable bottom. Bake in 325˚F (160˚C) oven for 45 to
55 minutes or until golden brown and cake springs back
when lightly touched. Invert and let hang to cool completely
before removing from pan. Sift icing sugar over top.
Makes 12 servings.

PER SERVING:
118 calories
3 g protein
2 g total fat
1 g saturated fat
72 mg cholesterol
22 g carbohydrate
trace dietary fiber
43 mg sodium

190
 MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Applesauce Raisin Spice Cake

Cake can be wrapped well and
refrigerated for up to four days or
frozen for up to one month.
Full of flavor, this delicious moist cake looks attractive when
made in a bundt or tube pan. It’s easy to make and keeps
well. Serve it with fresh fruit desserts, poached pears or
sorbets.

1 3/4 cups granulated sugar 425 mL

1/4 cup butter, at room temperature 50 mL
1 egg 1
1/2 cup plain (1 to 2%) yogurt 125 mL
2 cups applesauce 500 mL
Lemon Icing
Using yogurt instead of butter makes a 1 tsp vanilla 5 mL
creamy low-fat icing. In mixing bowl, Grated rind of 1 medium orange
combine 1 1/2 cups (375 mL) icing
sugar (sifted), 2 tbsp (25 mL) plain 1 1/2 cups all-purpose flour 375 mL
yogurt, 1 tsp (5 mL) each grated lemon 1 1/4 cups whole-wheat flour 300 mL
rind and lemon juice until smooth. 1 cup raisins 250 mL
1/4 cup wheat bran 50 mL
4 tsp cinnamon 20 mL
Applesauce Raisin Spice Cake with
Lemon Icing has 189 calories and 3 g 2 tsp baking soda 10 mL
fat per serving. 1/2 tsp ground nutmeg 2 mL

Butter and flour a 10-inch (25 cm) bundt pan.

Orange Icing
Substitute orange rind and juice for
lemon rind and juice.
In mixing bowl, beat sugar with butter until well mixed.
Beat in egg until light in color. Beat in yogurt until mixed.
Beat in applesauce, vanilla and orange rind.
In separate bowl, combine all-purpose and whole-wheat
flours, raisins, bran, cinnamon, baking soda and nutmeg; stir
to mix. Pour over applesauce mixture and stir just until
combined.
Pour into prepared pan and bake in 325˚F (160˚C) oven for
60 to 70 minutes or until toothpick inserted in center comes
out clean. Let cool in pan on rack for 20 minutes, then turn
out onto rack and let cool completely.
Makes 24 slices.

PER SLICE:
162 calories
3 g protein
3 g total fat
1 g saturated fat
14 mg cholesterol
34 g carbohydrate
2 g dietary fiber
125 mg sodium

191
MUFFINS, BREADS, CAKES AND COOKIES

M AKE A HEAD Prune Cake with Lemon Icing

Cake can be wrapped well and
stored at room temperature for up
to three days or frozen for up to one
month. Defrost, wrapped, at room
temperature.
Orange rind and juicy cooked prunes are a winning
combination in this easy-to-make cake. It’s ideal for dessert,
along with fresh fruit, for packed lunches or for feeding a
crowd of kids. Sprinkle it with icing sugar or ice with Lemon
Icing.

1 1/2 cups prunes 375 mL

1/4 cup butter or soft margarine 50 mL
1 cup 1% plain yogurt 250 mL
3/4 cup packed brown sugar 175 mL
1/3 cup granulated sugar 75 mL
2 eggs 2
1 1/2 cups all-purpose flour 375 mL
Prune Cake with Lemon Icing has
240 calories and 4 grams fat per piece 1 cup whole-wheat flour 250 mL
(1/16 of cake). 2 tsp baking powder 10 mL
1 tsp cinnamon 5 mL
1/2 tsp each baking soda and salt 2 mL
Grated rind of 1 orange
Lemon Icing (page 191), optional

In saucepan or microwaveable dish, cover prunes with

water and bring to boil. Let stand for 15 minutes or until
cool; drain. Remove pits and chop prunes to make about
1 1/2 cups (375 mL); set aside.
In mixing bowl, cream butter; beat in yogurt and brown
and granulated sugars until smooth. Beat in eggs until well
mixed. Add all-purpose and whole-wheat flours, baking
powder, cinnamon, baking soda, salt and orange rind; beat
well. Stir in prunes.
Pour into lightly greased and floured 10-inch (3 L)
springform pan. Bake in 350˚F (180˚C) oven for 40 minutes
or until toothpick inserted in center comes out clean.
When cool, ice with Lemon Icing if desired.
Makes 16 servings.
PER SERVING
WITHOUT ICING:
201 calories
4 g protein
4 g total fat
2 g saturated fat
36 mg cholesterol
39 g carbohydrate
4 g dietary fiber
194 mg sodium

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 MUFFINS, BREADS, CAKES AND COOKIES

Best Fruit Sources of Fiber

V E R Y H I G H S O U R C E O F F I B E R - more than 6 grams of fiber serving
g of fiber
Figs, dried uncooked 20 g
Dates, pitted, chopped 13 g
Apricots, dried, uncooked 11 g
Blackberries, raw 8g
Raisins, seedless 7g
Prunes, dried, uncooked 6g
Raspberries, raw 6g

H I G H S O U R C E O F F I B E R - 4 to 6 grams of fiber per serving

g of fiber
Kiwifruit (medium) (2) 6g
Papaya, raw, 1 5g
Pears (medium) (1) 5g
Blueberries, raw 4g
Mango, raw, 1 4g

S O U R C E O F F I B E R - 2 to 4 grams of fiber per serving

g of fiber
Apple, medium (150 g), raw with skin 3g
Strawberries, whole 3g
Cantaloupe (1/2) 2g
Orange, medium, peeled (1) 2g
Peach (medium) (1) 2g
Bananas (1) 2g
Cherries, raw 2g
Grapes, raw 2g
Plums (2) 2g

Source: Health Canada

(Measurements are for 1 cup (250 mL) unless otherwise noted.)

193
Desserts
D
ESSERTS ARE DEFINITELY PART of a healthy diet. This section of the cookbook offers
many delicious desserts that are not high in fat or calories. Remember that fresh
strawberries, juicy peaches and sweet cherries are among the delights of summer.
And what tastes better after a two- or three-course dinner than a homemade fruit sorbet?
The Plum Tart (page 215) or the Raspberry Meringue Torte (page 210) will take top billing
on any dessert table.
We do have to be careful, however, with more conventional desserts. They can easily
lead us astray when it comes to reducing the fat content in our diet. Most cookies are deadly,
and mousses, chocolate desserts and whipped-cream confections are usually filled with fat.
But don’t despair: you don’t have to deprive yourself forever of these dessert choices.
Just be aware of their high fat content and savor them in moderation. Save them for special
occasions, enjoy small servings and select lower-fat dishes for the rest of the meal.
To help you find a balance, many of the recipes in this section are for fruit desserts. They
are low in fat yet full of flavor. They are also high in vitamins, minerals and fiber. You will
find them a delight to both the eye and the palate! Enjoy!

M AKE A HEAD Blackberries with

Sauce can be refrigerated in
airtight container for up to one
week.
Nutrition Bonus
One serving is a very high source of
vitamin C and a high source of folacin
and dietary fiber.
Orange Cream Sauce
In Vancouver, where I grew up, blackberries grow wild, and it
wasn’t until I moved to Toronto that I realized what a high-
priced treat they were. One of my favorite traditions was the
annual Elliott family’s blackberry expedition to Lulu Island
(where the majority of Richmond is now). In just a few hours,
we would fill large baskets with huge, juicy Himalayan
blackberries –– lots to eat raw, some for pies and the rest to
make into jelly.

2 1/2 cups fresh blackberries 625 mL

1 cup Orange Cream Sauce (page 219) 250 mL
PER SERVING:
136 calories Wash blackberries. Remove any stems. Spoon sauce onto
3 g protein individual dessert plates and top with blackberries.
1 g total fat Alternatively, spoon blackberries into stemmed glasses and
trace saturated fat pour sauce over top.
3 mg cholesterol
30 g carbohydrate Makes 4 servings.
5 g dietary fiber
32 mg sodium

194
 D E S S E RT S

M AKE A HEAD Strawberries with

Sauce can be refrigerated in
airtight container for up to three
Raspberry Rhubarb Sauce
days. For a truly low-fat dessert, dress up strawberries, cherries,
plums, blackberries or other fresh seasonal fruit with a
delicious fruit sauce.
Nutrition Bonus
One serving is a very high source of
vitamin C (providing 103% of an 4 cups strawberries 1L
adult’s daily requirement). 1 1/2 cups Raspberry Rhubarb Sauce (page 218) 375 mL

Wash, then hull strawberries. Divide among stemmed

PER SERVING:
glasses. Pour Raspberry Rhubarb Sauce over top.
77 calories
1 g protein Makes 6 servings.
1 g total fat
0 g saturated fat
0 mg cholesterol
19 g carbohydrate
4 g dietary fiber
3 mg sodium

Fat Content of Commercial Dessert Toppings

Grams fat per 1/4 cup (50 mL)
Whipping cream (unwhipped) 21
Whipped cream 11
Sour cream 14% fat 8
Dessert Toppings Whipped cream (pressurized) 4
Apple pie with Cheddar cheese, Dream Whip with 2% milk 2
blueberry pie with vanilla ice Grams fat per 1/2 cup (125 mL)
cream, pumpkin pie with whipped Ice cream (vanilla, 16% fat) 12
cream –– these innocent toppings Ice cream (vanilla, 10% fat) 7
can add large amounts of fats and Frozen yogurt (avg.) 3
calories. Ice cream (vanilla, 1% fat) 1
Ice cream varies considerably in Grams fat per 1 oz/28 g (2 tbsp/25 mL)
the amount of fat it contains; do Mascarpone cheese 13
read labels and choose ones with Cheddar cheese 10
lower-fat content. Or eat smaller Cream cheese (35% b.f.) 10
amounts of the higher-fat ice Quark (7% b.f.) 2
creams less frequently.
Fat Content of Dessert Sauces from this book
Compare: Grams fat per 1/4 cup (50 mL)
Strawberries served with 1/4 cup Custard Sauce (page 210) 2.2
(50 mL) whipped cream instead of Raspberry Rhubarb Sauce (page 218) 1.0
with Raspberry Rhubarb Sauce have Easy Chocolate Sauce (page 219) 0.5
10 g fat and 143 calories per serving. Orange Cream Sauce (page 219) 0.2
Raspberry or Strawberry Coulis (page 199) 0.1
Sherry Orange Sauce (page 204) 0.1

195
D E S S E RT S

M AKE A HEAD Peaches with

Sauce can be refrigerated in
airtight container for up to two
days.
Raspberry Yogurt Sauce
You can use fresh or frozen raspberries or strawberries in this
sauce. In fact, it’s truly delicious over any fresh fruit.

4 fresh ripe peaches 4

Fresh raspberries or mint leaves

Raspberry Yogurt Sauce:

1 cup frozen unsweetened raspberries 250 mL
Raspberries are high in 1/2 cup plain yogurt 125 mL
dietary fiber. 2 tbsp (approx) granulated sugar or 25 mL
liquid honey

Raspberry Yogurt Sauce: In food processor or blender,

process raspberries, yogurt and sugar until smooth. Add extra
sugar to taste. Refrigerate.
Peel peaches (blanch in boiling water to make peeling
easier). Slice and spoon into individual dishes. Spoon sauce
over top. (Or spoon sauce onto plates; arrange peaches on
top.) Garnish with fresh raspberries or mint.
Makes 4 servings.

PER SERVING:
96 calories
2 g protein
1 g total fat
trace saturated fat
2 mg cholesterol
22 g carbohydrate
3 g dietary fiber
21 mg sodium

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M AKE A HEAD Poached Pears with Chocolate Sauce

Pears can be poached, cooled in Many other fruits, such as peaches, plums, apricots and
liquid, covered and refrigerated for
apples, can also be poached. Serve them with Easy Chocolate
up to two days. Sauce can be
refrigerated in airtight container for
Sauce or one of the other fruit dessert sauces in this book,
up to two weeks. such as Raspberry Coulis (page 199).

3 cups water 750 mL

Poached fruit can be served in the
poaching liquid. Remove cooled fruit
from liquid and strain liquid. Boil
poaching liquid until reduced to 1 cup
(250 mL); let cool, then serve over
poached fruit.
1/2 cup granulated sugar 125 mL
Grated rind and juice of 1 lemon
1 vanilla bean and/or cinnamon stick 1
4 pears 4
1/2 cup Easy Chocolate Sauce (page 219) 125 mL
In large saucepan, combine water, sugar, lemon rind and
juice, vanilla bean and/or cinnamon stick; bring to boil,
stirring until sugar is dissolved.
Peel, halve and core pears; add to boiling syrup. (Pears
should be covered in liquid; if not, double the amount of
poaching liquid or poach in batches.) Reduce heat to
medium-low and simmer gently for 15 to 20 minutes or until
pears are almost tender (time will vary depending on type and
ripeness; remember, pears will continue to cook while
cooling). Remove from heat and let cool in liquid.
Drain pears thoroughly and pat dry on paper towels.
Arrange on individual plates. Drizzle with Easy Chocolate
Sauce. Serve at room temperature.
Makes 8 small servings.

PER SMALL SERVING:

134 calories
1 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
34 g carbohydrate
3 g dietary fiber
27 mg sodium

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M AKE A HEAD Raspberry Sorbet with

Sorbet can frozen for up to one
month.
Strawberry Coulis
Coulis is a purée of fruits or vegetables used as a sauce and
makes the base for a pretty dessert for summer. Don’t strain
the raspberry mixture; the seeds are an excellent source
of fiber. This looks very attractive when different kinds of
sorbets are served on each plate and garnished with fresh
raspberries or other fresh fruits.

1 pkg (300 g) frozen unsweetened raspberries 1

3/4 cup hot water 175 mL
Nutrition Bonus
One serving is a very high source of 1/2 cup granulated sugar 125 mL
vitamin C. 1 cup Strawberry Coulis (page 199) 250 mL

In food processor, purée raspberries. Stir hot water and

If unsweetened raspberries are sugar until sugar dissolves; add to raspberries and process
unavailable, use one package (425 g) to mix.
frozen raspberries in light syrup mixed
with 1 tbsp (15 mL) lemon juice and
3/4 cup (175 mL) water.
Freezing Instructions:

Method 1 - Ice-Cream Machine: Follow manufacturer’s

instructions.
Method 2 - Food Processor: Freeze in shallow metal pan or
bowl until almost firm. Break up mixture and process in food
processor until hard, smooth slush. Pour into airtight
container and freeze until firm, about 1 hour.
Method 3 - Hand Method: Freeze in shallow metal pan or
covered bowl until almost firm, about 3 hours. Beat by hand
or electric mixer just until smooth and slushy. Pour into
airtight container and freeze until firm, about 1 hour.
To Serve: Sorbet should not be rock-hard. Transfer to
refrigerator 15 to 30 minutes before serving or process in
food processor. Spoon into individual dishes or stemmed
glasses. Pour Strawberry Coulis over top. (Or spoon sauce
onto dessert plates; top with a scoop of sorbet.)
Makes 6 servings.

PER SERVING:
129 calories
1 g protein
trace total fat
0 g saturated fat
0 mg cholesterol
33 g carbohydrate
3 g dietary fiber
2 mg sodium

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M AKE A HEAD Fresh Strawberry Sorbet

Sorbet can be frozen for up to one Fresh ripe strawberries make a delicious easy-to-make sorbet.
month.
Serve with other fruit ices or sorbets and fresh fruit, or with
Orange Cream Sauce (page 219).

Nutrition Bonus 1 cup granulated sugar 250 mL

One serving is a very high source of 1 cup water 250 mL
vitamin C (providing 93% of an adult’s
daily requirement). 4 cups strawberries, washed and hulled 1L
Juice of 2 oranges
Juice of 1 lemon
Unhulled strawberries
PER SERVING:
129 calories In saucepan, bring sugar and water to boil, stirring to
1 g protein
dissolve sugar; boil for 2 minutes. Let cool. In food processor
trace total fat
0 g saturated fat
or blender, purée strawberries. Add sugar, syrup, orange juice
0 mg cholesterol and lemon juice; mix to combine.
33 g carbohydrate Freeze and serve according to instructions in Raspberry
2 g dietary fiber Sorbet (page 198). Garnish each serving with strawberries.
2 mg sodium Makes 8 servings.

M AKE A HEAD
Coulis can be refrigerated in
airtight container for up to three
days.

Raspberry or Strawberry Coulis

PER 1/4 CUP:
66 calories In blender or food processor, purée 1 package (300 g) frozen
trace protein raspberries or strawberries. If using unsweetened berries, add
trace total fat icing sugar to taste.
0 g saturated fat Makes about 1 cup (250 mL) sauce.
0 mg cholesterol
17 g carbohydrate
3 g dietary fiber
1 mg sodium

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M AKE A HEAD Apple Cinnamon Sorbet

Sorbet can be frozen for up to one
month.
with Raspberry Coulis
The sorbet for this light, colorful year-round dessert is full of
flavor and is very good by itself or with Applesauce Raisin
Spice Cake (page 191) or Pumpkin Raisin Muffins (page 177).
Serve with fresh fruit such as grapes, sliced kiwifruit or
strawberries, plus a fresh mint leaf.

1 cup finely grated cored peeled apple 250 mL

2 tbsp fresh lemon juice 25 mL
Nutrition Bonus 2 tbsp Calvados or apple brandy (optional) 25 mL
One serving is a very high source of 1/2 tsp cinnamon 2 mL
vitamin C. 2 1/2 cups water 625 mL
1 cup granulated sugar 250 mL
2 1/2 cups apple juice 625 mL
1 cup Raspberry Coulis (page 199) 250 mL

In skillet, combine apple, lemon juice, Calvados (if using)

and cinnamon; cook over medium heat, stirring, until apple is
tender, about 3 minutes. In saucepan, bring water and sugar
to boil; cook until sugar is dissolved. Remove from heat; stir
in apple mixture and apple juice.
Freeze and serve according to instructions in Raspberry
Sorbet (page 198). Serve drizzled with Raspberry Coulis.
Makes 8 servings.

PER SERVING:
176 calories
trace protein
trace total fat
0 g saturated fat
0 mg cholesterol
45 g carbohydrate
2 g dietary fiber
6 mg sodium

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M AKE A HEAD Frozen Lemon Cream

Lemon Cream can be frozen for up
to two weeks.
It’s hard to tell that the base of this creamy dessert is yogurt.
It’s delicious on its own, but try it with a topping of fresh
fruit such as strawberries, blueberries, peaches, bananas,
papaya or kiwifruit.

3 cups low-fat yogurt 750 mL

3/4 cup (approx) granulated sugar 175 mL
4 tsp grated lemon rind (from 2 lemons) 20 mL
1/4 cup fresh lemon juice 50 mL
2 tsp vanilla 10 mL
Nutrition Bonus
One serving is a high source of
calcium. In bowl, combine yogurt, sugar, lemon rind and juice
and vanilla, mixing well. Add more sugar to taste. Freeze
and serve according to instructions in Raspberry Sorbet
For a festive frozen dessert, use (page 198).
Frozen Lemon Cream as a filling Makes 8 servings, about 1/2 cup (125 mL) each.
between layers of Orange Sponge Cake
(page 190) or sandwiched between
Meringues (page 210), then freeze.

PER SERVING:
136 calories
5 g protein
1 g total fat
1 g saturated fat
6 mg cholesterol
26 g carbohydrate
trace dietary fiber
64 mg sodium

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M AKE A HEAD Grapefruit Ice

Ice can be frozen for up to one Fresh-squeezed grapefruit juice made into an ice is a delicious,
month.
refreshing dessert at any time of year. Arrange scoops of ice
on individual plates with fresh grapefruit sections or other
fresh fruit, or serve with cookies or squares.

2 cups granulated sugar 500 mL

2 cups water 500 mL
6 grapefruit 6
1/4 cup fresh lemon juice 50 mL
Nutrition Bonus
One serving is a very high source of In saucepan, combine sugar and water, stirring to dissolve
vitamin C. sugar. Bring to boil; boil for 5 minutes. Remove from heat.
Grate rind from 1 of the grapefruits (grate only yellow part ––
white part is too bitter); stir into syrup. Let cool.
Squeeze juice from all grapefruit to measure 4 cups (1 L).
Stir grapefruit juice and lemon juice into cool syrup.
Freeze and serve according to instructions in Raspberry
Sorbet (page 198).
Makes 12 servings.

PER SERVING:
165 calories
trace protein
trace total fat
0 g saturated fat
0 mg cholesterol
42 g carbohydrate
1 g dietary fiber
4 mg sodium

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M AKE A HEAD Lemon Sorbet

Sorbet can be frozen for up to two This makes a light, refreshing no-fat dessert.
weeks.

2 cups water 500 mL

1 cup granulated sugar 250 mL
Grated rind and juice of 3 medium lemons

In saucepan, combine water, sugar, lemon rind and juice;

PER SERVING:
bring to boil. Reduce heat and simmer for 5 minutes; let cool.
162 calories Pour into metal pan and freeze until firm, at least 4 hours.
trace protein Break frozen mixture into chunks; place in food processor
0 g total fat and process until smooth. Or freeze according to page 198.
0 g saturated fat Spoon into airtight container; freeze until firm, 1 to 2
0 mg cholesterol hours. To serve, place in refrigerator for 15 minutes or until
43 g carbohydrate slightly softened.
trace dietary fiber
4 mg sodium Makes 5 servings.

M AKE A HEAD Yogurt Fruit Freeze

Yogurt Freeze can be frozen for up to This is a pleasure for dieters who are dessert lovers. It’s also
two weeks. the perfect year-round treat for children. For kids, freeze in
Popsicle containers after processing.

2/3 cup frozen orange juice concentrate 150 mL

Nutrition Bonus (undiluted)
One serving is a very high source of
vitamin C and a high source of folacin. 2 small bananas 2
2 1/2 cups plain yogurt 625 mL

In food processor or blender, process orange juice

concentrate and bananas until smooth; stir in yogurt. (Or
mash bananas and with electric mixer, beat in yogurt and
orange juice concentrate until smooth.) Freeze and serve
PER SERVING:
according to instructions in Raspberry Sorbet (page 198).
108 calories
5 g protein Makes 8 servings.
1 g total fat
1 g saturated fat
5 mg cholesterol
20 g carbohydrate
1 g dietary fiber
54 mg sodium

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M AKE A HEAD Cantaloupe, Pear and Grapes with

Sauce can be covered and
refrigerated for up to three days.
Sherry Orange Sauce
This sauce is easy to make and keeps well in the refrigerator.
Use any fresh fruit in season. Japanese pears, which look
more like apples than pears, are available in the winter; they
are very crisp and juicy and add a lot of crunch. Top this
dessert with yogurt and brown sugar, or spoon over sherbet
for another variation.

1 cantaloupe 1
1 pear (Japanese or domestic), mango or papaya 1
Nutrition Bonus
One serving is a very high source of 1 cup red, green or black grapes 250 mL
vitamin C (providing 85% of an adult’s
daily requirement) and a very high Sherry Orange Sauce:
source of vitamin A. 1/2 cup granulated sugar 125 mL
1 tbsp cornstarch 15 mL
1 tbsp grated orange rind 15 mL
1/2 cup orange juice 125 mL
1/2 cup medium to dry sherry 125 mL
1 tbsp fresh lemon juice 15 mL

Cut cantaloupe in half; discard seeds. Cut flesh into cubes

or balls. Cut unpeeled pear into cubes (if using mango or
papaya, peel and cut flesh into cubes). Cut grapes in half if
large and remove any seeds. Combine fruit and spoon into
stemmed wine or sherbet glasses.

Sherry Orange Sauce: In small saucepan, blend sugar with

cornstarch; stir in orange rind and juice, sherry and lemon
juice. Cook, stirring, over medium heat until sauce thickens,
bubbles and becomes clear. Cook for 3 minutes, stirring
constantly. Let cool. Spoon over fruit.
Makes 6 servings.

PER SERVING:
163 calories
1 g protein
1 g total fat
trace saturated fat
0 mg cholesterol
38 g carbohydrate
2 g dietary fiber
11 mg sodium

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M AKE A HEAD Melon with Blueberries

Fruit can be covered and
refrigerated for up to four hours.
Bring to room temperature before
serving.
This makes a quick refreshing dessert. Or try it as a first
course or breakfast treat. Peaches, grapes, kiwifruit or other
fresh fruit in season can be used instead of blueberries. If
serving as a first course, omit the honey; arrange wedges of
melon on individual salad plates, drizzle with lemon juice
mixed with liqueur or lime juice, and garnish with
blueberries.

Half cantaloupe Half

Half honeydew melon Half
Nutrition Bonus 2 cups cubed seeded watermelon 500 mL
One serving is a very high source of
1 cup blueberries 250 mL
vitamin C (providing 92% of an adult’s
daily requirement) and a high source of 2 tbsp liquid honey 25 mL
vitamin A and folacin. 2 tbsp fresh lemon juice 25 mL
2 tbsp melon or orange liqueur or 25 mL
sherry (optional)
Fresh mint leaves

Cut flesh of cantaloupe and honeydew melon into cubes or

balls. In glass serving bowl, combine cantaloupe, honeydew,
watermelon and blueberries.
In small dish, combine honey and lemon juice; blend in
liqueur (if using). Pour over melons; toss to mix. Serve in
stemmed glasses and garnish with mint.
Makes 6 servings.

PER SERVING:
106 calories
1 g protein
1 g total fat
0 g saturated fat
0 mg cholesterol
27 g carbohydrate
2 g dietary fiber
19 mg sodium

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M AKE A HEAD Cinnamon Applesauce

Applesauce can be refrigerated in
airtight container for up to five
days.
Nutrition Bonus
One serving is a high source of dietary
fiber.
Serve this sauce with meats (especially
pork) instead of gravy or other high-fat
sauces, or as a dessert or breakfast
fruit.
When making applesauce, add the
sugar after the apples are cooked. If
you add the sugar at the beginning, the
apples will take longer to cook.
Pear and Ginger Sauce
Substitute pears for apples and ginger
for cinnamon in Cinnamon Applesauce.
Increase water to 1 cup (250 mL). Add
sugar to taste. Serve over Apricot,
Orange and Pecan Loaf (page 188).
Applesauce is so easy and quick to make, it isn’t necessary to
follow a recipe. Treat this one merely as a guide. The amount
of sugar and cooking time will vary depending on the variety
and ripeness of apples. To save time, don’t peel or core
apples; instead, pass cooked mixture through a food mill or
sieve. If you want to keep the skin for more fiber and a
chunky sauce or don’t have a food mill, core the apples and
chop coarsely; cook until apples are tender, then add sugar to
taste. Grated lemon or orange rind or raisins can be added.
Serve alone or with Applesauce Raisin Spice Cake (page 191).
6 apples (about 3 lb/1.5 kg) 6
1/4 cup water 50 mL
1 tbsp fresh lemon juice 15 mL
3 tbsp (approx) granulated sugar 50 mL
1 tsp cinnamon 5 mL
Cut apples into quarters. In saucepan, combine apples,
water and lemon juice; bring to boil. Reduce heat and simmer
gently, uncovered and stirring often, until apples are tender,
about 20 minutes.
Place food mill or sieve over mixing bowl. Pass apple
mixture through food mill (skin and seeds will stay in top of
mill). Add sugar and cinnamon to purée; stir to dissolve
sugar. Taste and add more sugar if needed. (If sauce is too
thin, return to saucepan and cook, stirring, over medium heat
until thickened.)
Makes 6 servings.

PER SERVING:
126 calories
trace protein
1 g total fat
trace saturated fat
0 mg cholesterol
33 g carbohydrate
4 g dietary fiber
1 mg sodium

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M AKE A HEAD Peach Blueberry Crisp

Crisp can be covered and It’s hard to find a better-tasting fall dessert than this one. If
refrigerated for up to one day.
you cook it in a microwave, it takes only 10 minutes.

6 cups peeled, sliced fresh peaches 1.5 L

2 cups blueberries 500 mL
1/3 cup packed brown sugar 75 mL
2 tbsp all-purpose flour 25 mL
2 tsp cinnamon 10 mL

Topping:
1 cup quick-cooking rolled oats 250 mL
1/3 cup packed brown sugar 75 mL
1 tsp cinnamon 5 mL
3 tbsp butter, melted 50 mL

In 8-cup (2 L) baking dish, combine peaches and

blueberries. Combine sugar, flour and cinnamon; add to fruit
and toss to mix.

Topping: In small bowl, combine oats, sugar and cinnamon;

drizzle with butter and toss to mix. Sprinkle over fruit
mixture. Bake in 350˚F (180˚C) oven for 25 minutes, or
microwave on High for 10 minutes, or until bubbling and
fruit is barely tender. Serve warm or cold.
Makes 8 servings.

PER SERVING:
229 calories
3 g protein
5 g total fat
3 g saturated fat
12 mg cholesterol
46 g carbohydrate
4 g dietary fiber
52 mg sodium

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M AKE A HEAD Lemon and Fresh Blueberry Tart

Meringue crust can be covered and Meringue on the bottom, lemon filling in the center and
stored in dry place at room
blueberries on the top make a luscious, amazingly low-fat
temperature for up to six weeks.
Assembled tart can be set aside for
dessert that’s also lower in calories than a pie made with
up to six hours. traditional pastry.

Meringue Crust:
2 egg whites 2
1/2 cup granulated sugar 125 mL
1/4 tsp cornstarch 1 mL
1/2 tsp vanilla 2 mL

Lemon Filling:
1/2 cup granulated sugar 125 mL
5 tbsp cornstarch 75 mL
1 1/2 cups hot water 375 mL
2 egg yolks 2
Grated rind of 1 lemon and
half a medium orange
1/3 cup fresh lemon juice 75 mL

Blueberry Topping:
1/4 cup granulated sugar 50 mL
2 tsp cornstarch 10 mL
1/3 cup water 75 mL
1 tsp fresh lemon juice 5 mL
2 cups fresh blueberries 500 mL

Meringue Crust: Line 8- or 9-inch (20 or 23 cm) pie plate

with foil, dull side out. In medium bowl, beat egg whites until
soft peaks form. Beat in sugar, 1 tbsp (15 mL) at a time, until
stiff glossy peaks form. Beat in cornstarch, then vanilla.
Spread into foil-lined pie plate, spreading meringue sides
about 1/2 inch (1 cm) higher than pan. Bake in 275˚F (140˚C)
oven for 1 hour. Reduce heat to 200˚F (100˚C); bake another
PER SERVING: 1 1/2 hours or until firm and dry. Let cool slightly on rack.
186 calories While still warm, remove meringue from pie plate and peel
2 g protein off foil. Return meringue shell to pie plate.
1 g total fat
trace saturated fat
55 mg cholesterol
43 g carbohydrate
1 g dietary fiber
20 mg sodium

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Lemon Filling: In small nonaluminum heavy saucepan, mix

sugar with cornstarch. Stir in water and bring to boil over
medium heat, stirring constantly. Reduce heat and boil gently
for 3 minutes, stirring constantly.
In small bowl, beat egg yolks lightly; whisk in a little hot
mixture, then slowly pour yolk mixture back into saucepan,
stirring constantly. Cook over medium-low heat, stirring
constantly, for 2 minutes. Remove from heat. Stir in lemon
juice and grated lemon and orange rinds. Let cool slightly;
pour into prepared pie shell.

Blueberry Topping: In heavy saucepan, combine sugar and

cornstarch; stir in water and lemon juice. Cook, stirring, over
medium heat until mixture thickens, comes to boil and
becomes clear. Remove from heat. Add blueberries, stirring to
coat well. Spoon over lemon filling. Refrigerate for 30
minutes before serving.
Makes 8 servings.

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M AKE A HEAD Raspberry Meringue Torte

Meringues can be covered and
stored in cool, dry place for up to six
weeks. Custard can be covered and
refrigerated for up to one day. Torte
can be assembled and refrigerated
for up to 1 1/2 hours before serving.
Individually frozen raspberries are available in most
supermarkets, making this torte a year-round treat. It’s not as
complicated as it looks. The meringues can be made well in
advance, and the custard sauce early in the day, or even
a day in advance; neither procedure takes very long. Use
strawberries or other berries or fresh fruit when they are in
season instead of raspberries.

Meringues:
1 cup granulated sugar 250 mL
1 tsp cornstarch 5 mL
4 egg whites 4
Make-Ahead Summer
Dinner 1 tsp vanilla 5 mL
Chilled Melon and Yogurt Soup
(page 37) Custard Sauce:
Marinated Flank Steak (page 98) 1/3 cup granulated sugar 75 mL
Pasta Salad with Sweet Peppers and
3 tbsp cornstarch 50 mL
Dill (page 76)
Sliced tomatoes with basil Pinch salt Pinch
Whole-wheat buns 3 cups milk 750 mL
Raspberry Meringue Torte (this page)
4 egg yolks 4
3 tbsp orange liqueur* 50 mL
Strawberry Meringue Torte 2 tsp vanilla 10 mL
Prepare Raspberry Meringue Torte Pinch grated nutmeg Pinch
using strawberries. When berries are
not in season, use 3 cups (750 mL) Fruit Layers:
sliced peaches, bananas, kiwifruit,
mangoes or other fresh fruit.
2 cups blueberries 500 mL
2 cups raspberries or strawberries 500 mL

Meringues: Line 2 baking sheets with foil, dull side up.

Combine sugar and cornstarch; set aside. In large bowl, beat
egg whites until soft peaks form; gradually beat in sugar
mixture until stiff peaks form. Beat in vanilla. Spoon into two
circles about 11 inches (28 cm) in diameter. Bake in upper
third of 275˚F (140˚C) oven for 1 1/2 hours or until
meringues are firm. While warm, carefully remove foil. (If foil
is difficult to remove, meringues may not be cooked; return to
200˚F (100˚C) oven until foil can be removed.)

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Custard: In nonaluminum saucepan or top of double boiler,

combine sugar, cornstarch and salt; stir in milk. Cook,
PER SERVING: stirring constantly, over medium-low heat or simmering water
207 calories until mixture thickens and comes to a simmer; cook for
5 g protein
5 minutes, stirring constantly.
3 g total fat
1 g saturated fat In small bowl, beat egg yolks lightly; whisk in a little of hot
91 mg cholesterol mixture, then slowly pour yolk mixture back into saucepan,
40 g carbohydrate stirring constantly. Cook over low heat, stirring constantly,
2 g dietary fiber for about 2 minutes or until thickened slightly. Remove from
63 mg sodium heat. Stir in liqueur, vanilla and nutmeg; let cool.

Fruit Layers: Place one meringue on serving platter; spread

with half of the custard. Arrange half of the blueberries and
CUSTARD SAUCE half of the raspberries over custard. Place second meringue on
PER 1/4 CUP: top; repeat with remaining custard and berries. Refrigerate
71 calories
until serving. To serve, cut into wedges.
3 g protein
2 g total fat Makes 10 servings.
1 g saturated fat
70 mg cholesterol
10 g carbohydrate
*Instead of using an orange liqueur such as Grand Marnier, add 3 tbsp
0 g dietary fiber (50 mL) thawed orange juice concentrate plus 2 tbsp (25 mL) grated orange
31 mg sodium rind (rind from 2 medium oranges).

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M AKE A HEAD Pear Crisp with Ginger

Crisp can be covered and
refrigerated for up to one day.
You’ll enjoy the lemon and ginger flavors in this fall or winter
dessert. The amount of juice will vary depending on the kind
and size of pears used. Serve with Honey Lime Sauce
(page 35).

8 large pears, cored and sliced 8

(about 12 cups/3 L)
1 tsp grated lemon rind 5 mL
2 tbsp fresh lemon juice 25 mL
1 tbsp grated fresh gingerroot (or 1 tsp/5 mL 15 mL
Nutrition Bonus
ground ginger)
One serving is a high source of dietary
fiber. 1/2 cup granulated sugar 125 mL
1/4 cup all-purpose flour 50 mL

For extra calcium, add 1/4 cup (50 mL) Topping:

powdered skim milk to the topping. 2/3 cup rolled oats 150 mL
1/2 cup packed brown sugar 125 mL
1/3 cup whole-wheat flour 75 mL
Recipe can be cut in half. Bake in
8-cup (2 L) dish. 1 tsp cinnamon 5 mL
3 tbsp butter, melted 50 mL

In mixing bowl, toss pears with lemon rind and juice and
ginger. Combine sugar and flour; sprinkle over pears and toss
to mix. Spoon into lightly greased 12-cup (3 L) soufflé dish or
baking dish.

Topping: Mix together oats, sugar, flour and cinnamon;

drizzle with butter and toss to mix. Sprinkle over pear
mixture.
Bake in 375˚F (190˚C) oven for 25 to 35 minutes or until
bubbling and pears are tender. Serve hot or warm.
Makes 10 servings.

PER SERVING:
255 calories
2 g protein
5 g total fat
2 g saturated fat
9 mg cholesterol
55 g carbohydrate
5 g dietary fiber
39 mg sodium

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M AKE A HEAD Apricot Clafouti

Clafouti can be set aside at room Clafouti is a French baked-fruit custard dessert. It’s easy to
temperature for up to three hours.
make with almost any kind of fruit besides apricots ––
However, it’s best served hot from
the oven.
cherries, plums, peaches, or whatever is available.

4 cups fresh apricots (or two 14 oz/398 mL 1L

cans, well drained)
1 tbsp butter 15 mL
1/3 cup granulated sugar 75 mL
3 eggs 3
1 1/3 cups low-fat milk 325 mL
Nutrition Bonus
One serving is a high source of 2/3 cup all-purpose flour 150 mL
vitamin A. 2 tsp vanilla 10 mL
1 tsp grated lemon rind 5 mL
1/2 tsp cinnamon 2 mL
Apricot Raspberry Clafouti
Arrange 1/2 cup (125 mL) fresh or Icing sugar
frozen raspberries with apricots,
sprinkle with sugar and continue as in Quarter and pit apricots. Grease 11-inch (27 cm) glass pie
recipe. plate or large quiche dish with butter. Sprinkle with 1 tbsp
Instead of sprinkling top with icing
(15 mL) of the granulated sugar. Arrange apricots, cut side
sugar, sprinkle hot clafouti with 2 tbsp
(25 mL) brown sugar and place under down, in dish; sprinkle with 2 tbsp (25 mL) of the granulated
hot broiler for about 3 minutes or until sugar.
dark golden. In mixing bowl, beat eggs with remaining sugar. Add milk,
flour, vanilla, lemon rind and cinnamon; beat until smooth.
(Or combine in food processor.) Pour over fruit.
Bake in 375˚F (190˚C) oven for 30 to 35 minutes or until
top is browned and filling is set. Just before serving, sift icing
sugar over top. Serve warm.
Makes 8 servings.

PER SERVING:
169 calories
6 g protein
4 g total fat
2 g saturated fat
86 mg cholesterol
27 g carbohydrate
2 g dietary fiber
60 mg sodium

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M AKE A HEAD Old-Fashioned Peach Cobbler

Cobbler can be set aside at room Make this delicious and comforting dessert in the
temperature for up to three hours.
summertime when peaches are juicy and plentiful.

1/2 cup packed brown sugar 125 mL

2 tbsp all-purpose flour 25 mL
1 tsp grated lemon or orange rind 5 mL
(1 medium lemon)
1/2 tsp cinnamon 2 mL
4 cups sliced peeled peaches* 1L

Topping:
1 cup all-purpose flour 250 mL
2 tbsp granulated sugar 25 mL
1 tsp baking powder 5 mL
1/4 tsp baking soda 1 mL
1/4 tsp salt 1 mL
2 tbsp butter, chilled and cut in bits 25 mL
2/3 cup buttermilk 150 mL

In bowl, combine sugar, flour, lemon rind and cinnamon.

Add peaches; toss to mix. Spread in 8-cup (2 L) shallow glass
baking dish; bake in 400˚F (200˚C) oven for 10 minutes.

Topping: In large bowl, combine flour, sugar, baking powder,

baking soda and salt. Using fingers or 2 knives, cut in butter
until size of small peas. With fork, stir in buttermilk until soft
dough forms. Drop by spoonfuls in 8 evenly spaced mounds
on hot fruit. Bake in 400˚F (200˚C) oven for 25 minutes or
until top is golden.
Makes 8 servings.

*To make with canned peaches: use 3 cans (14 oz/398 mL each) peaches,
thoroughly drained. If using frozen peaches, thaw completely and drain
before using.
PER SERVING:
199 calories
3 g protein
3 g total fat
2 g saturated fat
9 mg cholesterol
41 g carbohydrate
2 g dietary fiber
196 mg sodium

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M AKE A HEAD Plum Tart

Tart can be set aside at room
temperature for up to six hours.
I love cooked plums in desserts and too often forget about
how sweet, juicy and flavorful they are. Use any kind of
plums; however, if they are quite ripe and sweet, reduce sugar
to 3/4 cup (175 mL). This is the easiest and most fool-proof
method possible of making pastry. Serve with Honey Lime
Sauce (page 35).

Pastry:
1 1/4 cups all-purpose flour 300 mL
1/4 cup butter 50 mL
2 tbsp granulated sugar 25 mL
1 tsp white vinegar 5 mL

Filling:
1 cup granulated sugar 250 mL
1/4 cup all-purpose flour 50 mL
1 tsp cinnamon 5 mL
Grated rind and juice of 1 lemon
5 cups quartered pitted fresh plums 1.25 L
(about 2 lb/1 kg)

Pastry: In food processor, combine flour, butter, sugar and

vinegar; process with on-off turns until mixture resembles
oatmeal. Firmly and evenly pat mixture into bottom and
slightly up sides of 9-inch (23 cm) flan pan or pie plate.

Filling: In bowl, combine sugar, flour, cinnamon and lemon

rind. Add lemon juice and plums; toss to mix. Spoon evenly
over pastry. Place flan pan on baking sheet; bake in 400˚F
(200˚C) oven for 50 to 60 minutes or until filling is bubbling
and plums are fork-tender. (It top browns too quickly, cover
loosely with foil.) Let stand for at least 1 hour before serving.
Makes 6 servings.

PER SERVING:
405 calories
4 g protein
9 g total fat
5 g saturated fat
21 mg cholesterol
80 g carbohydrate
3 g dietary fiber
79 mg sodium

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M AKE A HEAD Rhubarb Crumb Pie

Pie can be set aside for up to six My mom always made the best-tasting pies. This is one of her
hours.
recipes that I love. A crumb topping reduces the amount of
pastry needed. If you are using frozen rhubarb, be sure to
thaw the rhubarb first so there won’t be too much liquid.

1 1/4 cups all-purpose flour 300 mL

1/2 tsp salt 2 mL
1/4 cup butter 50 mL
3 tbsp ice water 50 mL
Rhubarb Crisp with
Filling:
Oatmeal Topping
Follow Rhubarb Crumb Pie but omit the 1 cup granulated sugar 250 mL
pastry. Reduce flour in filling to 2 tbsp 1/4 cup all-purpose flour 50 mL
(25 mL) and omit egg; spoon into lightly
Grated rind of 1 medium orange or lemon
greased 6-cup (1.5 L) baking dish.
Sprinkle with topping. Bake in 375˚F 1 egg, well beaten 1
(190˚C) oven for 40 to 50 minutes or 5 cups sliced (fresh or thawed) rhubarb, 1.25 L
until filling is bubbly and top is brown. cut in 1/2-inch (1 cm) pieces
Makes 6 servings.

Topping:
1/3 cup packed brown sugar 75 mL
1/4 cup quick-cooking rolled oats 50 mL
1/4 cup whole-wheat flour 50 mL
1 tsp cinnamon 5 mL
2 tbsp butter, melted 25 mL

In mixing bowl, combine flour and salt. With pastry

blender or 2 knives, cut in butter until consistency of
oatmeal. Sprinkle with water; toss with fork to mix. Sprinkle
evenly into 9-inch (23 cm) pie plate; press firmly over bottom
and sides to create evenly thick pastry. Set aside.

Filling: Combine sugar, flour and orange rind; mix well. In

another bowl, mix egg and rhubarb; add sugar mixture and
stir to mix. Spoon into prepared pie shell.
PER SERVING:
343 calories Topping: In bowl, combine sugar, oats, flour and cinnamon;
5 g protein drizzle with butter, tossing to mix well. Sprinkle over filling.
10 g total fat Bake in 400˚F (200˚C) oven for 45 to 60 minutes or until
6 g saturated fat topping is golden brown and rhubarb is tender. (If top
47 mg cholesterol browns too quickly, cover loosely with foil after 30 minutes
60 g carbohydrate of baking.) Let stand for at least 1 hour before serving.
3 g dietary fiber
246 mg sodium Makes 8 servings.

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 D E S S E RT S

M AKE A HEAD Stewed Rhubarb

Rhubarb can be covered and
refrigerated for up to four days.
Welcome spring with rhubarb. It’s delicious cooked with
sugar and orange and served for dessert with extra-thick
sweetened yogurt or vanilla ice cream. Or enjoy it on its own
for breakfast. Depending on whether you use frozen, hot
house or home-grown rhubarb, the tartness will vary, so add
more sugar if necessary.

1 lb fresh or frozen rhubarb, cut in 500 g

For a thicker sauce, stir 1 tbsp (15 mL)
cornstarch into 2 tbsp (25 mL) orange
juice; pour into hot sauce and cook,
stirring, until mixture boils and
thickens.
3/4-inch (2 cm) pieces (3 cups/750 mL)
1/2 cup (approx) granulated sugar 125 mL
1/2 cup water 125 mL
Grated rind from half an orange
In nonaluminum saucepan, bring rhubarb, sugar and
water to boil; reduce heat and simmer, uncovered, for about
10 minutes for fresh, 3 minutes for frozen, or until tender.
Taste and add more sugar, if necessary.
Makes 3 servings, about 1/2 cup (125 mL) each.

PER SERVING:
157 calories
1 g protein
trace total fat
0 g saturated fat
0 mg cholesterol
39 g carbohydrate
3 g dietary fiber
7 mg sodium

217
D E S S E RT S

M AKE A HEAD Raspberry Rhubarb Sauce

Sauce can be refrigerated in
airtight container for up to three
days.
This sauce has a delightful sweet-tart taste that’s perfect over
ice cream, fresh or frozen yogurt and sliced peaches or other
fresh fruit.

2 1/2 cups sliced (1/2 inch/1 cm thick) 625 mL

fresh or frozen rhubarb
3/4 cup water 175 mL
1/2 cup granulated sugar 125 mL
Grated rind and juice of 1 lemon
Nutrition Bonus 2 cups fresh raspberries (or 1 cup /250 mL 500 mL
One serving is a high source of thawed unsweetened raspberries*)
vitamin C. 1/4 tsp cinnamon 1 mL

In saucepan, combine rhubarb, water, sugar and lemon

Frozen Lemon Cream with
Raspberry Rhubarb Sauce
Spoon alternate layers of Frozen Lemon
Cream (page 201) and Raspberry
Rhubarb Sauce into parfait glasses. Or
pour sauce over Frozen Lemon Cream.
Use about 1/4 cup (50 mL) sauce per
person.
rind; bring to boil over medium heat. Reduce heat and
simmer for 10 to 15 minutes or until tender. Remove from
heat; stir in lemon juice, raspberries and cinnamon. Serve
warm or cool.
Makes about 3 cups (750 mL).
*If measuring raspberries while frozen, use 2 cups (500 mL); if thawed,
about 1 cup (250 mL).

COMPARE:
2 tbsp (25 mL): g fat
• Orange Cream Sauce 0.4
• whipping cream 10.0

PER 1/2 CUP:

97 calories
1 g protein
trace total fat
0 g saturated fat
0 mg cholesterol
24 g carbohydrate
3 g dietary fiber
3 mg sodium

218
 D E S S E RT S

M AKE A HEAD Orange Cream Sauce

Sauce can be refrigerated in Delicious over Lemon Sorbet (page 203) or with cake, this
airtight container for up to one week.
sauce also makes a creamy base for fresh fruit. For an
attractive, light dessert, spread sauce over rimmed individual
Orange Cream Dressing dessert plates and arrange three kinds of fresh fruit –– straw-
Reduce sugar in Orange Cream Sauce berries, kiwifruit, sliced peaches, grapes or blackberries ––
to 2 tbsp (25 mL). Use with fruit artistically over the top.
salads.
1/4 cup granulated sugar 50 mL
PER TBSP: 1 tbsp frozen orange juice concentrate 15 mL
22 calories
Grated rind of 1 orange
1 g protein
trace total fat 3/4 cup plain or extra-thick yogurt 175 mL
trace saturated fat
1 mg cholesterol
In small mixing bowl, combine sugar, orange juice
5 g carbohydrate
trace dietary fiber concentrate and rind; stir in yogurt, mixing well.
8 mg sodium Makes 1 cup (250 mL).

M AKE A HEAD Easy Chocolate Sauce

Sauce can be refrigerated in Spoon this on ice cream, drizzle over bananas, pears or
airtight container for up to two chocolate cake, or use as a dipping sauce for fresh fruit.
weeks.
1 cup unsweetened cocoa powder 250 mL
Cocoa powder is made from solid 3/4 cup granulated sugar 175 mL
chocolate with the cocoa butter
removed, therefore, it is much lower in
3/4 cup water 175 mL
fat than chocolate. 1/2 cup corn syrup 125 mL
Choose chocolate recipes using cocoa 1 tsp vanilla 5 mL
powder instead of chocolate if other fat
ingredients such as butter or oil are in
comparatively similar amounts. In saucepan, combine cocoa and sugar; whisk in water and
corn syrup. Bring to full boil over medium heat; boil for 2
Chocolate Milk minutes, stirring constantly. Remove from heat and stir in
Combine 2 tbsp (25 mL) Easy vanilla. Let cool (sauce will thicken upon cooling).
Chocolate Sauce with 3/4 cup (175 mL) Makes 2 cups (500 mL).
milk. Serve hot or cold.

PER TBSP:
42 calories
trace protein
1 g total fat
trace saturated fat
0 mg cholesterol
10 g carbohydrate
1 g dietary fiber
25 mg sodium

219
Breakfasts
S
TART YOUR DAY OFF RIGHT –– WITH BREAKFAST ! Here are some reasons why.
• Research has shown that the lack of morning fuel for children can affect their mental
ability. Children who don’t eat breakfast concentrate less than those who do. Children
learn from example, so if you want them to eat breakfast, you should eat one yourself.
• If you eat breakfast, it is easier to maintain a healthy weight.
• Breakfast provides an easy way to satisfy some of the body’s needs for fiber, vitamins and
minerals in the form of cereal and fruits; if you don’t eat breakfast, it is difficult to meet
these daily requirements.
Breakfast-skippers can pick up nutrients at a morning coffee break if they choose the right
foods –– fresh fruit, bran muffins, whole-wheat bagels, yogurt, cottage cheese or light cream
cheese. Avoid energy-only calories and high-fat items such as Danish pastries, doughnuts
and too much butter. Spread cheese or peanut butter over a bagel rather than butter; these
spreads have protein as well as fat.
Because we need fiber from grains as well as from fruits and vegetables, include both
grains and fruit for breakfast. Try to also include a lower fat milk product. See page 225 for
sample breakfast menus.

Reducing Fat Content of Breakfasts

• Instead of spreading butter or margarine over toast or pancakes, spread jam
or maple syrup.
• Boil or poach eggs rather than fry them.
• Avoid bacon, Danish pastries and croissants.
• Consider nontraditional breakfast foods –– leftover salad, rice, pasta or
vegetable dishes. Soups and sandwiches can taste just as delicious in the
morning as at noon or dinnertime.

220
 B R E A K FA S T S

M AKE A HEAD Breakfast Bran-and-Fruit Mix

Store in airtight container for up to With this mixture on your kitchen shelf, breakfast can be
two months.
ready in a jiffy –– just add sliced apples, peaches, blueberries,
strawberries or banana, and top with yogurt or milk.

Nutrition Bonus 2 cups bran flakes 500 mL

One serving is a high source of iron and
1 cup All-Bran 250 mL
dietary fiber.
1/2 cup sliced or chopped almonds, 125 mL
Fall Brunch Menu walnuts or pecans
Honeydew, cantaloupe and watermelon 1/2 cup chopped dried apricots 125 mL
wedges with Honey-Lime Dip (page 35) 1/2 cup chopped prunes 125 mL
Eggs Florentine with Yogurt Hollandaise
(pages 130 and 153) 1/2 cup raisins 125 mL
Tomatoes Provençal (page 157)
Apricot, Orange and Pecan Loaf Combine bran flakes, All-Bran, almonds, apricots, prunes
(page 188)
and raisins. Store in airtight container.
Fresh berries and sliced peaches with
Raspberry Coulis (page 199) Makes 10 servings, 1/2 cup (125 mL) each.

PER SERVING:
139 calories
4 g protein
3 g total fat
trace saturated fat
0 mg cholesterol
29 g carbohydrate
5 g dietary fiber
150 mg sodium

Blender Breakfast
Keep this in mind for days when you want breakfast on the
Nutrition Bonus run; it takes only a minute to make and is packed with
One serving is a high source of nutrients.
calcium.
1 banana, peach or nectarine, 1
peeled and cut in chunks
1/2 cup milk or plain yogurt 125 mL
1 tbsp wheat bran 15 mL
PER SERVING:
185 calories 1 tsp liquid honey, granulated sugar or 5 mL
6 g protein maple syrup (or more to taste)
2 g total fat
1 g saturated fat
5 mg cholesterol In blender or food processor, blend banana, milk, bran and
41 g carbohydrate honey until smooth. Pour into tall glass. Serve immediately.
4 g dietary fiber Makes 1 serving.
63 mg sodium

221
B R E A K FA S T S

M AKE A HEAD Honey Raisin Granola

Granola can be stored in airtight This delicious, easy-to-make granola recipe is one of the few
container for up to six weeks.
that doesn’t use oil. It is much less expensive than store-
bought and just as good. Serve with yogurt and fresh fruit.

5 cups quick-cooking rolled oats 1.25 L

1 cup wheat bran 250 mL
1/2 cup toasted wheat germ 125 mL
1/4 cup chopped walnuts or almonds 50 mL
1/4 cup each sesame seeds and sunflower seeds 50 mL
3/4 cup liquid honey 175 mL
1 1/2 cups raisins 375 mL
Nutrition Bonus
One serving is a high source of iron and
dietary fiber. In large bowl, combine oatmeal, bran, wheat germ,
walnuts, sesame seeds and sunflower seeds; pour in honey,
stirring to mix. Spread on 2 lightly greased baking sheets;
squeeze together to form small clumps. Bake in 300˚F (150˚C)
oven for 20 minutes or until golden brown, stirring often so
granola will brown evenly. Stir in raisins. Let cool completely.
Store in airtight containers.
Makes 9 cups (2.25 L).

PER 1/2 CUP:

226 calories
7 g protein
5 g total fat
1 g saturated fat
0 mg cholesterol
42 g carbohydrate
6 g dietary fiber
5 mg sodium

222
 B R E A K FA S T S

M AKE A HEAD Whole-Wheat Pancakes with

Best served immediately, but any
leftover pancakes can be covered
Blueberries and Yogurt
and refrigerated for up to two days Use any fresh fruit in season as a topping for these feathery-
or, layered between waxed paper, light and tender pancakes. Peaches, strawberries and
wrapped well and frozen up to two raspberries are delicious alternatives.
weeks. Reheat in toaster.
3/4 cup whole-wheat flour 175 mL
1/2 cup all-purpose flour 125 mL
Nutrition Bonus 2 tbsp granulated sugar 25 mL
One serving is a high source of
calcium. 1 tbsp baking powder 15 mL
1/2 tsp salt 2 mL
For a restricted-fat diet, you can 1 egg, beaten 1
reduce the oil to 1 tbsp (15 mL), but
pancakes will be slightly heavier in
1 1/4 cups 1% milk 300 mL
texture. 2 tbsp vegetable oil 25 mL

Spring Brunch Menu
Grapefruit Juice Spritzer (page 130)
Stewed Rhubarb (page 217)
Omelet à la Jardinière (page 131) or
Spinach and Zucchini Pie (page 139)
Asparagus with Orange Vinaigrette
(page 80)
Cinnamon Coffee Cake (page 189)
Fresh strawberries
Summer Brunch Menu
Broccoli Frittata (page 128)
Melon with Blueberries (page 205)
Olive and Rosemary Soda Bread
(page 181)
Refrigerator Applesauce-Spice Bran
Muffins (page 178)
Topping:
1/2 cup low-fat yogurt 125 mL
2 tbsp maple syrup 25 mL
2 cups blueberries 500 mL
In mixing bowl, combine whole-wheat and all-purpose
flours, sugar, baking powder and salt, stirring to mix. Pour in
egg, milk and oil; stir just until dry ingredients are wet. (Don’t
worry about lumps.)
Heat nonstick skillet over medium heat until hot (a drop of
water will sizzle or dance). Lightly grease pan if desired. Drop
batter into skillet from large spoon to form rounds. Cook
until bubbles start to pop on surface and underside is golden
brown; turn and brown other side.
Topping: Combine yogurt and maple syrup, mixing well.
Spoon over each pancake and top with blueberries.
Makes about twelve 4-inch (10 cm) pancakes, or 6 servings.

PER 2 PANCAKES:
238 calories
7 g protein
7 g total fat
1 g saturated fat
39 mg cholesterol
39 g carbohydrate
3 g dietary fiber
375 mg sodium

223
B R E A K FA S T S

M AKE A HEAD Swiss Fruit Muesli

Muesli can be covered and
refrigerated for up to three days.
Nutrition Bonus
One serving is a high source of calcium
and dietary fiber.
Different from the packaged muesli in Canadian stores,
especially in its creamy texture, this delicious Swiss breakfast
is a make-ahead-meal-in-one-dish. If “no time” or “not
hungry” first thing in the morning is your excuse for skipping
breakfast, pack this in individual yogurt containers and eat
on the way to school or at work. Add fresh berries, peaches
or other fruits in season.

For other breakfast and brunch dishes, 1/2 cup rolled oats 125 mL
see: 1/2 cup hot water 125 mL
Eggs Florentine (page 130)
1 cup plain yogurt 250 mL
Omelet à la Jardiniere (page 131)
Spinach and Zucchini Pie (page 139) 1/4 cup granulated sugar 50 mL
Broccoli Frittata (page 128) 1/4 cup raisins or chopped dried apricots 50 mL
Breads and Muffins (pages 177 to 181)
Cinnamon Coffee Cake (page 189)
2 tbsp each wheat and oat bran 25 mL
Applesauce Raisin Spice Cake 1 apple, cored and diced 1
(page 191)
In bowl, combine oats and water; let stand for 10 minutes
or until water is absorbed. Stir in yogurt, sugar, raisins, wheat
Winter Brunch Menu bran, oat bran and apple.
Grapefruit sections, pear wedges and
Makes 3 servings, about 3/4 cup (175 mL) each.
grapes or kiwifruit halves
Broccoli Frittata (page 128)
Arugula and Radicchio Salad with
Balsamic Vinaigrette (page 62)
Pumpkin Raisin Muffins (page 177)
Apple Cinnamon Sorbet (page 200) with
Raspberry Coulis (page 199)

PER SERVING:
251 calories
8 g protein
3 g total fat
1 g saturated fat
5 mg cholesterol
53 g carbohydrate
5 g dietary fiber
61 mg sodium

224
 B R E A K FA S T S

Breakfast Menus Quick Breakfast Menus Weekend Breakfast Menus

Fresh fruit Orange juice Whole-Wheat Pancakes with
Whole-grain cereal Granola (page 222) (made Blueberries and Yogurt
Whole-wheat toast with bran) topped with (page 223)
Yogurt or thin slice of part- yogurt and fresh Sliced mango with
skim cheese strawberries grapefruit sections
Milk Milk Fresh fruit or stewed figs
Cantaloupe wedges Honeydew melon with Poached eggs on whole-
Bran flakes blueberries wheat toast
Whole-wheat toast Whole-wheat English muffin English muffins
Yogurt with melted mozzarella Tomatoes Provençal
cheese (page 157)
Fresh orange wedges
Milk Coffee
Whole-wheat English muffin
Poached egg Orange or apple juice Melon with Blueberries
Milk Breakfast Bran-and-Fruit (page 205)
Coffee Mix (page 221) Broccoli Frittata (page 128)
Milk Pumpkin Raisin Muffins
Fresh fruit (melon, apple or
(page 177)
berries) topped with yogurt, Refrigerator Bran Muffin
Milk
and sprinkled with (page 178)
cinnamon, sugar and wheat Tomato juice
germ Blender Breakfast
Milk (page 221)
Milk
Whole-wheat pita bread
filled with cottage cheese
and raisins
Orange juice
Milk
Hot oatmeal with milk
Half grapefruit
Whole-wheat toast
Milk
Whole-wheat toast spread
with cottage cheese and
topped with freshly grated
nutmeg and fresh
blueberries or other fruit
Milk
Swiss Fruit Muesli
(page 224)
Yogurt and sliced peaches or
papaya

225
APPENDIX A: What Is your BMI?
TO DETERMINE YOUR BMI:
• Find your height in feet/inches or centimeters along the bottom or top of the chart. At this
point, draw a line from the top to the bottom of the chart.
• Find your weight in pounds or kilograms along the sides of the chart. Draw a line across
the chart.
• Mark an “X” where the two lines cross. Note the BMI range that the X is within.

HOW DOES YOUR WEIGHT RATE?

BMI less than 20 (lines cross below the dotted area)
You are thin! If you have always been this thin, your weight is probably okay. But don’t let
yourself get any thinner. If you have dieted and exercised to get this thin, then this isn’t a
healthy weight for you. Do not try to lose any more weight. Allow yourself to gain some
weight back by following Canada’s Guidelines for Healthy Eating.

BMI between 20 and 25 (lines cross in the dotted area)

Congratulations! Keep up the good work. Your challenge is to maintain this healthy weight for
life. To do this, focus on healthy eating and regular physical activity.

BMI 25 to 27 (lines cross just above the dotted area)

Time for action! You aren’t overweight yet. . . but you’re headed in that direction. Think of
yourself as borderline right now. What should you do? Don’t starve yourself. Focus on
becoming more physically active and establishing a healthy eating pattern as described in
this cookbook.

BMI over 27 (lines cross above the dotted line)

You are overweight and it’s probably no surprise to you. You are at greater risk for a variety of
health problems including heart disease, diabetes, arthritis and cancer. Return to Guideline # 4
page 8 for some advice on how to lose weight by becoming more physically active and
following a lower-calorie healthy eating pattern.

226
 APPENDICES

RATE YOUR WEIGHT

BMI 27

HEALTH RISK ZONE

above the broken line BMI 25
BMI > 27
Weight (lbs)

HEALTHY BMI 20
WEIGHT
CAUTION
BMI 20 – 25
BMI 25 – 27

UNDERWEIGHT

BMI < 20

Height (ft & ins)

Developed by the Ottawa-Carleton Health Department, 1987. Revised 1994. Printed with permission. Nutrition Services,
Ottawa-Carleton Health Department.

227
APPENDIX B: Fat and Calorie Content of Meat, Fish and Poultry

Type and/or cut (Portion: 3 1/2 oz (100g)) Grams fat Calories

Beef (TRIMMED—*1/4", removed after cooking)
Cross rib roast,* lean only, braised 11 251
Prime rib roast, lean only, roasted 11 220
Rump roast, lean only, roasted 8 199
Brisket,* lean only, braised 13 242
Flank steak, lean + fat, braised 10 237
T-bone steak, lean only, broiled 9 198
Round steak, inside, lean only, broiled 4 163
Sirloin steak,* lean only, broiled 7 186
Tenderloin,* broiled 9 199
Ground beef, extra lean, pan fried 10 220
Ground beef, lean, broiled, well done 15 252
Ground beef, regular, broiled, well done 22 304
Veal, loin roast, lean only 7 175

Pork (TRIMMED)
Ham, roasted, lean only 6 157
Pork loin chop, lean only, broiled 8 202
Pork loin roast, lean only 9 199
Pork loin back ribs, broiled, lean only 15 258
Spareribs, back, lean + fat, roasted 30 370
Spareribs, side, lean + fat 22 317
Bacon, back, grilled 8 185
Bacon, side 49 576
Bacon, back, 4 slices (93g), fried crisp 8 172
Bacon, side, 4 slices (25g), fried crisp 12 144

Lamb (New Zealand) (TRIMMED)

Lamb shoulder, lean only, braised 16 285
Lamb leg, roasted, lean only 7 181
Lamb loin chop, broiled, lean only 8 199

228
 APPENDICES

Poultry
Chicken wing with skin, roasted 19 290
Chicken breast without skin, roasted 2 159
Chicken, dark meat without skin, roasted 10 205
Chicken, ground, lean (less than 17% fat by weight) 12.4 204
Turkey, breast without skin, roasted 3 146
Turkey, dark meat without skin, roasted 7 173
Duck, without skin, roasted 11 201
Goose, without skin, roasted 13 238

Processed Meats
Beef wiener (1), hot dog (37g) 8 103
Beef & Pork wiener (1), hot dog (37g) 7 106
Chicken wiener (1), (37g) 7 92
Bologna, pork, 2 slices (60g) 12 148
Salami, beef, 2 slices (60g) 12 134
Sausage (1), pork (68g) 14 182

Fish, cooked with no added fat, skinless

Cod 1 105
Haddock 1 112
Halibut 3 140
Mackerel* 18 262
Orange Roughy 1 89
Salmon, fresh, Atlantic, farmed* 12 206
Salmon, fresh, Atlantic, wild* 8 182
Salmon, pink, canned* 7 136
Salmon, sockeye, canned* 10 163
Shrimp, boiled 1 99
Sole fillets 2 117
Trout, rainbow, farmed 7 169
Tuna, light in water, canned 1 116
Tuna, light, in oil, canned, drained 8 198

*high in Omega 3 Fatty Acids

229
APPENDIX C
Dishes that are a Very High Source or a
High Source of Dietary Fiber
VERY HIGH SOURCES OF FIBER (MORE THAN 6 G
OF DIETARY FIBER PER SERVING)
Soups
Bean and Vegetable Soup
Easy Tomato-Bean Chowder
Salads
Bermuda Bean Salad
Spinach Supper Salad
White Kidney Bean Salad
Meat
Stuffed Peppers with Tomato Basil Sauce
Tex-Mex Chili
Vegetarian and Grain Dishes
Bulgur Wheat, Tofu and Sweet Peppers
Deep-Dish Vegetable Pizza
Fettuccine with Fresh Tomatoes and Basil
Moroccan Vegetable Couscous
Pasta with Broccoli, Mushrooms,
Cauliflower in Basil-Cream Sauce
Tuscan White Kidney Beans and Tomato
Vegetables
Parsnip Purée
Muffins, Breads, Cakes and Cookies
Whole-Wheat Pizza Dough
HIGH SOURCES OF FIBER (MORE THAN 4 AND
LESS THAN 6 G OF DIETARY FIBER)
Soups
Italian Vegetable Soup with Pesto
Split Pea Soup
230
Salads
Artichoke Tomato Salad
Bulgur Salad with Peas and Onions
Mediterranean Lentil Salad
Melon and Bean Salad
Tabbouleh
Meat
Beef and Vegetable Stew
Chinese Pork and Vegetables
Fish and Seafood
Linguine with Shrimp and Tomato
Scallops and Shrimp in Thai Lemon Cream
Sole Poached with Tomatoes, Artichokes
and Mushrooms
Vegetarian and Grain Dishes
Barley and Parsley Pilaf
Bulgur Pilaf with Fresh Basil, Mushrooms
and Tomatoes
Creamy Penne with Tomatoes
Winter Vegetable Stew
Vegetables
Orange Sherried Sweet Potatoes
Muffins, Breads, Cakes and Cookies
Banana Apricot Bran Muffins
Refrigerator Applesauce-Spice Bran
Muffins
Desserts
Blackberries with Orange Cream Sauce
Cinnamon Applesauce
Pear Crisp with Ginger
Breakfast
Breakfast Bran-and-Fruit Mix
Honey Granola
Swiss Fruit Muesli
References and Resources
Canada’s Food Guide to Healthy Eating. Health Canada. Health Promotion Directorate, 1992.
Harvard Report on Cancer Prevention:Volume 1: “Causes of Human Cancers. Cancer Causes
and Control.” Volume 7 Supplement November 1996.
Thune, I., and A.S. Furberg. “Physical activity and cancer risk: dose-response and cancer, all
sites and site-specific.” Medicine & Science in Sports & Exercise: 530-550, 2001.
World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: a global
perspective. American Institute for Cancer Research, Washington, 1997.

IF YOU HAVE CANCER

The foods that you eat play an important role in your experience with cancer. Being well
nourished can help give you energy, strength and stamina before, during and after treatment,
and contribute to your sense of well-being.
The Canadian Cancer Society publishes resources that can help people with cancer find
answers to common nutrition questions.

ADDITIONAL RESOURCE MATERIALS (AVAILABLE FROM YOUR UNIT OFFICE)

• Nutrition Guide for People with Cancer
• Good Nutrition: A Resource for Families of Children with Cancer
• Chemotherapy and You: A Guide to Self-Help during Treatment
• Radiation Therapy and You: A Guide to Self-Help during Treatment

The Canadian Cancer Society is a national, community-based organization of volunteers whose

mission is the eradication of cancer and the enhancement of the quality of life of people living
with cancer.

The Society achieves its mission by funding research, advocating for healthy public policy,
promoting healthy lifestyles, providing comprehensive cancer information and supporting
people living with cancer.

When you want to know more about cancer or services in your community, call the Canadian
Cancer Society at 1 888 939-3333 or visit www.cancer.ca.

231
R E F E R E N C E S A N D R E S O U RC E S

Canadian Cancer Society Division Offices

British Columbia/Yukon Division Alberta and Northwest Territories Division

Canadian Cancer Society Canadian Cancer Society
565 West 10th Avenue # 200, 2424, 4th. Street S.W.
Vancouver, BC Calgary, AB
V5Z 4J4 T2S 2T4
(604) 872-4400 (403) 228-4487

Saskatchewan Division Manitoba Division

Canadian Cancer Society Canadian Cancer Society
1910 McIntyre Street 193 Sherbrook Street
Regina, SK Winnipeg, MB
S4P 2R3 R3C 2B7
(306) 757-4260 (204) 774-7483

Ontario Division Québec Division

Canadian Cancer Society Canadian Cancer Society
1639 Yonge Street 5151, boul. l’Assomption
Toronto, ON Montréal, QC
M4T 2W6 H1T 4A9
(416) 488-5400 (514) 255-5151

New Brunswick Division Nova Scotia Division

Canadian Cancer Society Canadian Cancer Society
P.O. Box 2089, 133 Prince William Street Suite 1, 5826 South Street
Saint John, NB Halifax, NS
E2L 3T5 B3H 1S6
(506) 634-6272 (902) 423-6183

Newfoundland and Labrador Division

Prince Edward Island Division Canadian Cancer Society
Canadian Cancer Society P.O. Box 8921
Suite 1, 1 Rochford Street Crosbie Building, 2nd Floor
Charlottetown, PEI Crosbie Place, Crosbie Road
C1A 9L2 St. John’s, NF
(902) 566-4007 A1B 3R9
(709) 753-6520

232
Index
APPLES Baked Squash with Ginger, 173
Apple Cinnamon Sorbet with Balkan Beet Cream Soup, 36
Raspberry Coulis, 200 Balsamic Vinaigrette, 62
Applesauce Raisin Spice Cake, Balsamic vinegar, 62
191 Balsamic-Walnut Vinaigrette, 63
Cinnamon Applesauce, 206 BANANAS
A
Coleslaw with Apple and Onion, Banana Apricot Bran Muffins,
Additives, 11, 12, 13
64 176
After-Theatre Supper, 181
Curried Apple and Zucchini Barbecuing, 13
Alcohol, 2, 3, 10–11, 13
Soup, 55 BARLEY
All-Dressed Pizza, 180
Refrigerator Applesauce-Spice about barley, 146
All-purpose flour, 178, 179
Bran Muffins, 178 RECIPE
ALMONDS
Applesauce Raisin Spice Cake, 191 Barley and Parsley Pilaf, 146
toasting, 58, 147
APRICOTS BASIL
RECIPES
Almond Apricot Squares, 183 alternatives, 145
Almond Apricot Squares, 183
Apricot Clafouti, 213 RECIPES
Almond Meringues, 185
Apricot, Orange and Pecan Basil-Cream Sauce, 133
Date and Almond Meringue
Loaf, 188 Bulgur Pilaf with Fresh Basil,
Bars, 184
Apricot Raspberry Clafouti, 213 Mushrooms and Tomatoes,
Antioxidants, 4
Banana Apricot Bran Muffins, 145
APPETIZERS
176 Pesto, 46
Asparagus with Orange
Ginger Apricot Stuffed Lamb, Fettuccine with Fresh
Vinaigrette, 80
109 Tomatoes and Basil, 132
Crab-Cucumber Rounds, 26
ARTICHOKES Fresh Tomato and Basil Soup,
Crab-Stuffed Mini-Pitas, 25
Artichoke Tomato Salad, 59 41
Crudités with Creamy Fresh
Sole Poached with Tomatoes, Pasta with Broccoli, Mush-
Dill Dip, 31
Artichokes and Mushrooms, rooms and Cauliflower in
Fresh Beet and Onion Dip, 29
117 Basil-Cream Sauce, 133
Honey-Lime Fruit Dip, 35
ARUGULA Pasta with Shrimp and
Hummus, 34
Arugula and Radicchio Salad Tomato Basil Sauce, 133
Roasted Eggplant and Tomato
with Balsamic Vinaigrette, 62 Pasta with Tomato Basil
Bruschetta, 33
ASPARAGUS Sauce, 133
Roasted Eggplant and Tomato
Asparagus with Orange Stuffed Peppers with Tomato
Spread, 33
Vinaigrette, 80 Basil Sauce, 99
Salmon Mousse with Dill, 32
Asparagus with Poached Eggs, Tomato Basil Sauce, 152
Spinach Dip, 30
130 Yogurt Basil Dressing, 81
Spinach-Stuffed Mushrooms, 30
Asparagus with Red Pepper BEANS AND LEGUMES
Spinach and Zucchini Pie, 139
Purée, 158 about dried beans and peas,
Stuffed Cherry Tomatoes, 30
August Dinner Menu, 85 6, 74
Stuffed Mushroom Croustades,
cooking dried white beans, 47
27
B sodium in, 49
Teriyaki Shrimp Wrapped with
Baked Leeks au Gratin, 164
Snow Peas, 24–25
Baked Salmon with Herbs, 119
Teriyaki Beef Rumaki, 28
233
INDEX
RECIPES
Bean and Vegetable Soup, 52
Bermuda Bean Salad, 74
Chick-Pea Salad with Red
Onion and Tomato, 77
Easy Tomato-Bean Chowder,
49
Green Pea, Bean and Romaine
Soup, 43
Hummus, 34
Jiffy White Kidney Bean
Salad, 70
Mediterranean Lentil Salad,
72
Melon and Bean Salad, 68
Red Lentil Soup, 53
Split Pea Soup, 38
Tex-Mex Chili, 100
Tuscan White Kidney Beans
and Tomato, 141
White Kidney Bean Salad, 70
Béarnaise sauce, alternative to, 155
BEEF
about ground beef, 101
fat content of, 228
sauce alternative for, 155
RECIPES
Beef and Vegetable Stew,
96–97
Hamburger au Poivre, 102
Marinated Flank Steak, 98
Old-Fashioned Meatloaf,
100–101
Pot-au-Feu, 104
Stir-Fry Beef Curry, 103
Stuffed Peppers with Tomato
Basil Sauce, 99
Teriyaki Beef Rumaki, 28
Tex-Mex Chili, 100
BEETS
about beet greens, 29
cooking, 36
234
RECIPES
Balkan Beet Cream Soup, 36
Beet Risotto, 148
Fresh Beet and Onion Dip, 29
Bermuda Bean Salad, 74
BERRIES
Apple Cinnamon Sorbet with
Raspberry Coulis, 200
Apricot Raspberry Clafouti, 213
Blackberries with Orange Cream
Sauce, 194
Blackberry Sauce, 151
Blackberry Topping, 208, 209
Fresh Strawberry Sorbet, 199
Lemon and Fresh Blueberry
Tart, 208
Melon with Blueberries, 205
Peach Blueberry Crisp, 207
Peaches with Raspberry Yogurt
Sauce, 196
Raspberry Meringue Torte,
210–11
Raspberry Rhubarb Sauce, 218
Raspberry Sorbet with
Strawberry Coulis, 198
Raspberry or Strawberry Coulis,
199
Raspberry Yogurt Sauce, 196
Strawberries with Raspberry
Rhubarb Sauce, 195
Strawberry Meringue Torte,
210–11
Whole-Wheat Pancakes with
Blueberries and Yogurt, 223
Best-Ever Date Squares, 182
BEVERAGES
Grapefruit Juice Spritzer, 130
Blackberries with Orange Cream
Sauce, 194
Blackberry Sauce, 151
Blender Breakfast, 221
Blue Cheese Dressing, 80
BLUEBERRIES
Lemon and Fresh Blueberry
Tart, 208–209
Peach Blueberry Crisp, 207
Whole-Wheat Pancakes with
Blueberries and Yogurt, 223
Body Mass Index (BMI), 8, 9,
226–27
Body weight, 8–10
Borscht, 45
Bouquet garni, 113
Boxing Day Buffet, 94
Braised Red Cabbage, 160–61
Braised Red Peppers and Leeks,
165
BRAN
Banana Apricot Bran Muffins,
176
Blender Breakfast, 221
Breakfast Bran-and-Fruit Mix,
221
Honey Raisin Granola, 222
Refrigerator Applesauce-Spice
Bran
Muffins, 178
BREADS
Apricot, Orange and Pecan
Loaf, 188
Olive and Rosemary Soda Bread,
181
Whole-Wheat Irish Soda Bread,
181
Bread stuffing, 95
Breakfast Bran-and-Fruit Mix, 221
Breakfast menus, 225
See also Brunch menus
Breast of Chicken and Spinach
with Mushroom Tarragon
Sauce, 88–89
BROCCOLI
sauce alternative for, 155

RECIPES
Broccoli Buffet Salad, 58
Broccoli Frittata, 128–29
Broccoli and Sweet Pepper
Stir-Fry, 160
Cream of Broccoli Soup, 40
Pasta with Broccoli, Mush-
rooms and Cauliflower in
Basil-Cream Sauce, 133
Thai Noodles with Broccoli,
137
Brown Rice with Currants, 149
Brunch Menus, 130, 221, 223, 224
BRUSSELS SPROUTS
Glazed Brussels Sprouts with
Pecans, 158
BULGUR
about bulgur, 60
RECIPES
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes,
145
Bulgur Salad with Peas and
Onions, 69
Bulgur Wheat, Tofu and
Sweet Peppers, 144
Tabbouleh, 60
BUTTERMILK
Buttermilk Herb Dressing, 78
C bile duct, 8
CABBAGE
fiber-content comparisons, 59
RECIPES
Braised Red Cabbage, 160–61
Coleslaw with Apple and
Onion, 64
Scalloped Cabbage au Gratin,
162
Spinach and Red Cabbage
Salad with Blue Cheese
Dressing, 57
Two-Cabbage Stir-Fry, 163
INDEX
Caesar Dressing, 81 prostate, 2, 6
Caffeine, 3, 11 stomach, 10, 12
CAKES throat, 2, 10
Applesauce Raisin Spice Cake, CANTALOUPE
191 Cantaloupe, Pear and Grapes
Cinnamon Coffee Cake, 189 with Sherry Orange Sauce,
Icings, 191 204
Orange Sponge Cake, 190 Chicken and Melon Salad, 67
Prune Cake with Lemon Icing, Chilled Melon and Yogurt Soup,
192 37
CALORIE(S) Melon and Bean Salad, 68
content Melon with Blueberries, 205
of meat, fish and poultry, Roasted Red Pepper, Mushroom
228–29 and Melon Salad, 56–57
of salads with/without Capellini with Clam Sauce and
dressings, 71 Sweet Red
menu analysis, 19–21 Peppers, 124
Canada’s Guidelines for Healthy Carbohydrates, daily rec. intake,
Eating, 1, 2, 3–15 22
Canadian Cancer Society, 2 CARROTS
division offices, 232 Coleslaw with Apple and Onion,
resource materials, 231 64
Canadian Diabetes Association, 14 Mashed Rutabaga with Carrots
CANCER and Orange, 174
dietary risks, 2 Oatmeal Carrot Muffins, 179
issues in the news, 11–14 Tarragon Carrots, 159
and nitrites, 12–13, 38 CAULIFLOWER
reducing risk of, 1–14 Pasta with Broccoli, Mush-
statistics, 2 rooms, and Cauliflower in
TYPES Basil Cream Sauce, 133
Cereals, fiber content of, 221, 222,
bowel, 6 224, 230
breast, 2, 4, 8, 10 CHEESE
colon, 2 fat content of, 195, 230
colorectal, 2, 4, 6 RECIPES
endometrium, 6, 8 Blue Cheese Dressing, 80
esophagus, 10 Triple-Cheese Lasagne,
gallbladder, 8 134–35
larynx, 10 CHICKEN
liver, 2 breading, 84
lung, 2 determining doneness, 87
mouth, 10 determining portions, 86
ovary, 6 fat content of, 84, 229
235
INDEX
gravy alternative, 155
how to roast, 95
reducing fat content of, 8
RECIPES
Breast of Chicken and Spinach
with Mushroom Tarragon
Sauce, 88–89
Chicken Dijon, 84
Chicken with Snow Peas, 91
Chicken and Melon Salad, 67
Crispy Herbed Chicken, 85
Lemon Chicken Schnitzel, 86
Microwave Tarragon Chicken
with Julienne Vegetables, 92
Orange Ginger Chicken with
Leeks, 90
Sautéed Chicken with
Mushrooms and Onions, 87
Thai Honey Chicken, 93
CHICK-PEAS
Chick-Pea Salad with Red Onion
and Tomato, 77
Easy Tomato-Bean Chowder, 49
Hummus, 34
Children’s Party, 138
CHILI
pastes and sauces, 93
RECIPE
Tex-Mex Chili, 100
Chilled Melon and Yogurt Soup,
37
Chinese Pork and Vegetables, 106
CHIVES
Red Potato Salad with Sour
Cream and Chives, 66
Chocolate Milk, 219
Chocolate Sauce, 219
Cholesterol, 131
Chowders. See Soups and Chowders
CINNAMON
Apple Cinnamon Sorbet with
Raspberry Coulis, 200
236
Cinnamon Applesauce, 206
Cinnamon Coffee Cake, 189
CLAMS
Capellini with Clam Sauce and
Sweet Red Peppers, 124
Clam Sauce, 124
Cocktail Party for 25, 28
Cocoa powder, 8, 219
Coleslaw with Apple and Onion,
64
COLLARD GREENS
Portuguese Collard Soup, 54
COMPARISONS
Calories and Fat
dips, 30
hummus, 34
peanut butter, 34
potato salad, 66
salad dressings, 33, 66, 71
salmon mousse, 33
snack foods, 34
soups, 40, 44
Fat
chicken pieces, 85, 89
dessert sauces/toppings, 195,
218
ground beef, 101
pork, 107
Fiber
hummus, 34
lettuce, cabbage, spinach, 59
peanut butter, 34
potatoes, 169
SODIUM
stocks/broths, 149
tomato sauce/paste, 101
COOKIES, BARS AND SQUARES
Almond Apricot Squares, 183
Almond Meringues, 185
Best-Ever Date Squares, 182
Daphna’s Meringue Kisses, 187
Date and Almond Meringue
Bars, 184
Oatmeal Raisin Cookies, 186
COOKING METHODS
for fish, 127
high-temperature, 13
to lower cancer risks, 3
to preserve nutrients, 5
to reduce fat intake, 7–8
steam cooking, 167
stir-frying, 91, 103
CORIANDER
Marinated Leg of Lamb with
Coriander, 110
CORN
Corn and Tomato Chowder with
Tarragon, 51
Curried Corn and Tomato
Chowder, 51
CRAB
Crab-Cucumber Rounds, 26
Crab-Stuffed Mini-Pitas, 25
Cracked Wheat, 60
Cream of Broccoli Soup, 40
Cream cheese, fat content, 195
Cream sauces, alternatives, 8, 155
Creamy Caesar Dressing, 81
Creamy Fresh Dill Dip, 31
Creamy Herb Sauce, 31
Creamy Penne with Tomatoes, 136
CRISPS
Peach Blueberry Crisp, 207
Pear Crisp with Ginger, 212
Rhubarb Crisp with Oatmeal
Topping, 216
Crispy Herbed Chicken, 85
Crudités with Creamy Fresh
Dill dip, 31
Crunchy Green Bean Salad with
Asian Dressing, 75
CUCUMBER
Crab-Cucumber Rounds, 26

Cucumber Raita, 65
Danish Cucumber Salad, 61
CURRY
about curry powder and pastes,
55
RECIPES
Curried Apple and Zucchini
Soup, 55
Curried Corn and Tomato
Chowder, 51
Curried Fruit with Rice, 147
Curry Sauce, 94
Eggs with Curry Sauce, 94
Stir-Fry Beef Curry, 103
Turkey and Melon with
Curry Sauce, 94
Custard Sauce, 210, 211
D 210–11
Danish Cucumber Salad, 61
Daphna’s Meringue Kisses, 187
DATES
Best-Ever Date Squares, 182
Date and Almond Meringue
Bars, 184
Deep-Dish Vegetable Pizza, 138
Dessert toppings and fillings, 195,
208–209
fat content of, 195
DESSERTS
reducing fat when cooking, 8
reducing sugar content in, 150
RECIPES
Apple Cinnamon Sorbet with
Raspberry Coulis, 200
Apricot Clafouti, 213
Apricot Raspberry Clafouti,
213
Blackberries with Orange
Cream Sauce, 194
Cantaloupe, Pear and Grapes
with Sherry Orange Sauce,
204
Cinnamon Applesauce, 206
Fresh Stawberry Sorbet, 199
Frozen Lemon Cream, 201
Grapefruit Ice, 202
Lemon and Fresh Blueberry
Tart, 208–209
Lemon Sorbet, 203
Melon with Blueberries, 205
Old-Fashioned Peach Cobbler,
214
Peach Blueberry Crisp, 207
Peaches with Raspberry
Yogurt Sauce, 196
Pear Crisp with Ginger, 212
Plum Tart, 215
Poached Pears with Chocolate
Sauce, 197
Raspberry Meringue Torte,
Raspberry Sorbet with
Strawberry Coulis, 198
Rhubarb Crisp with Oatmeal
Topping, 216
Rhubarb Crumb Pie, 216
Stewed Rhubarb, 217
Strawberries with Raspberry
Rhubarb Sauce, 195
Strawberry Meringue Torte,
210–11
Yogurt Fruit Freeze, 203
SAUCES
Custard Sauce, 210, 211
Easy Chocolate Sauce, 219
Orange Cream Sauce, 219
Pear and Ginger Sauce, 206
Raspberry Rhubarb Sauce,
218
Raspberry or Strawberry
Coulis, 199
Raspberry Yogurt Sauce, 196
Sherry Orange Sauce, 204
Diet guidelines, 3–11
INDEX
DILL
substitution for, 77
RECIPES
Crudités with Creamy Fresh
Dill Dip, 31
Dill Mustard Sauce, 151
Pasta Salad with Sweet
Peppers and Dill, 76–77
Salmon Mousse with Dill, 32
Dinner Party for Six, 118
DIPS AND SPREADS
Creamy Fresh Dill Dip, 31
Fresh Beet and Onion Dip, 29
Honey-Lime Fruit Dip, 35
Hummus, 34
Roasted Eggplant and Tomato
Spread, 33
Spinach Dip, 30
DOUGHS
Olive and Rosemary Soda Bread,
181
Whole-Wheat Irish Soda Bread,
181
Whole-Wheat Pizza Dough, 180
DRIED FRUIT
plumping dried fruit, 176
RECIPES
Applesauce Raisin Spice Cake,
191
Banana Apricot Bran Muffins,
176
Breakfast Bran-and-Fruit Mix,
221
Honey Raisin Granola, 222
Oatmeal Raisin Cookies, 186
Prune Cake with Lemon Icing,
192
Pumpkin Raisin Muffins, 177
E
Easter Dinner or Buffet, 108
Easter Luncheon, 62
237
INDEX
Easy Chocolate Sauce, 219
Easy Fish Chowder, 50
Easy Summer Supper, 132
Easy Tomato-Bean Chowder, 49
Eating out (guidelines), 18
EGGPLANT
Roasted Eggplant and Tomato
Bruschetta, 33
Roasted Eggplant and Tomato
Spread, 33
EGGS (See also Omelets)
cooking ahead, 130
nutrient content of, 131
perfect hard-cooked, 59
rec. amount, 131
sauce alternative for, 155
RECIPES
Asparagus with Poached Eggs,
130
Broccoli Frittata, 128–29
Eggs with Curry Sauce, 94
Eggs Florentine, 130
Omelet à la Jardinière, 131
Exercise, 8–10
F sources of, 6, 59, 156, 161, 177,
Fall menus, 76, 98, 99, 163,
165, 221
Fast food, 18
FAT
content of
commercial dessert toppings,
195
ice cream, frozen desserts, 195
meat, fish, poultry, 101, 126,
228–29
processed meats, 229
pork, 228
poultry, 84, 89, 229
comparisons, 85
salad dressings, 79
daily rec. intake, 7, 19, 22
238
and food labels, 7–8, 15–18
lower-fat choices, sauces, 155
menu analysis, 19–21
and menu planning, 35
reducing fat content, 6–8
of breakfasts, 220
of desserts, 8
in hors d’oeuvres, 26
of meat and meat dishes, 7, 8,
96, 97
of pork, 107
of poultry, 8, 84, 95
of salad dressings, 64, 78, 79
in sauces, 150
in soups, 40
shopping and cooking tips, 7–8
Fettucine with Fresh Tomatoes
and Basil, 132
FIBER
about dietary fiber, 4, 6
in breakfast cereals, 230
daily rec. intake, 19
dishes high in, 230
and food labels, 6, 15–18
menu analysis, 19–21
193, 196, 222
Fish sauce, 137
FISH AND SEAFOOD
cooking, 114, 126, 127
fat content of, 126, 229
as first courses, 35
buying and storing, 114, 119,
126
defrosting, 114
marinating, 122
nutrient content of, 114
sauce alternatives, 155
testing freshness, 114, 126
RECIPES
Baked Salmon with Herbs,
119
Capellini with Clam Sauce and
Sweet Red Peppers, 124
Clam Sauce, 124
Crab-Cucumber Rounds, 26
Crab-Stuffed Mini-Pitas, 25
Easy Fish Chowder, 50
Lemon-Garlic Salmon and
Shrimp
Brochettes, 122
Linguine with Shrimp and
Tomato, 123
Microwave Fillets Provençal,
118
Mussels Sicilian Style, 125
Nova Scotia Seafood
Chowder, 48
Oyster Chowder, 50
Salmon Mousse with Dill, 32
Scallops and Shrimp in Thai
Lemon Cream with Julienne
Vegetables, 120–21
Seafood Vegetable Soup, 42
Sole Fillets with Lemon and
Parsley, 115
Sole Florentine, 116
Sole Poached with Tomatoes,
Artichokes and Mushrooms,
117
Teriyaki Salmon and Shrimp
Brochettes, 122
Teriyaki Shrimp Wrapped
with Snow Peas, 24–25
FLOUR
about whole wheat, 179
Herb-Seasoned Flour, 85
replacing all-purpose with
whole-wheat, 178
Foil-Steamed Spring Vegetables,
166
Food groups, 3, 14
Food labels, 6, 15–18

Food processor, for making
pizza dough, 180
Free radicals, 4
Fresh Beet and Onion Dip, 29
Fresh Strawberry Sorbet, 199
Fresh Tomato and Basil Soup, 41
Frozen Lemon Cream, 201, 218
Frozen yogurt, 195
FRUIT (See also Dried Fruit;
Names of specific fruit)
as base for sauces, 150
poaching, 197
rec. requirement, 5, 14
best sources of fiber, 193
RECIPES
Blender Breakfast, 221
Brown Rice with Currants,
149
Curried Fruit with Rice, 147
Honey-Lime Fruit Dip, 35
Swiss Fruit Muesli, 224
Yogurt Fruit Freeze, 203
G Brown Rice with Currants,
Garbanzo beans. See Chick-peas
GARLIC
Garlic Garnish for Navarin of
Lamb, 112, 113
Herbed Green Beans with
Garlic, 164
Lemon-Garlic Salmon and
Shrimp Brochettes, 122
Mashed Potatoes with Garlic
and Onions, 169
Pesto, 46–47
Stir-Fried Vegetables with
Ginger and Garlic, 170
Gazpacho, 39
GINGER
about fresh gingerroot, 106
RECIPES
Baked Squash with Ginger,
173
Ginger Apricot Stuffed Lamb,
109
Lemon-Ginger Carrots, 159
Orange Ginger Chicken with
Leeks, 90
Pear Crisp with Ginger, 212
Pear and Ginger Sauce, 206
Stir-Fried Vegetables with
Ginger and Garlic, 170
Glazed Brussels Sprouts with
Pecans, 158
GRAINS
about wheat bran and wheat
germ, 177
about whole-wheat flour, 178
nutrient content of, 128
rec. intake, 14
as source of fiber, 6
RECIPES
Banana Apricot Bran Muffins,
176
Barley and Parsley Pilaf, 146
Beet Risotto, 148
149
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes,
145
Bulgur Salad with Peas and
Onions, 69
Bulgur Wheat, Tofu and
Sweet Peppers, 144
Curried Fruit with Rice, 147
Honey Raisin Granola, 222
Moroccan Vegetable
Cous Cous, 142
Tabbouleh, 60
Granola, 222
GRAPEFRUIT
Grapefruit Ice, 202
Grapefruit Juice Spritzer, 130
INDEX
GRAPES
Cantaloupe, Pear and Grapes
with Sherry Orange Sauce,
204
Gravy alternatives, 95, 151,
155, 206
Greek Salad, 73
GREEN BEANS
Crunchy Green Bean Salad with
Asian Dressing, 75
Herbed Green Beans with
Garlic, 164
Green Pea, Bean and Romaine
Soup, 43
Ground beef. See Beef
H
HAM
Sherry-Braised Ham, 108
Hamburgers au Poivre, 102
Healthy eating guidelines, 3–14
“Healthy weights” concept, 8–9
Heart and Stroke Foundation, 14
Herbed Green Beans with
Garlic, 164
HERBS
about dried herbs, 149
RECIPES
Baked Salmon with Herbs,
119
Crispy Herbed Chicken, 85
Herbed Green Beans with
Garlic, 164
Herb-Seasoned Flour, 85
Buttermilk Herb Dressing, 78
Herb Vinaigrette, 79
Sautéed Zucchini with
Yogurt and Herbs, 168
Holiday menus, 62, 94, 108, 151
Holiday Turkey Dinner, 151
Hollandaise sauce alternative, 155
239
INDEX
HONEY
Honey-Lime Fruit Dip, 35
Honey Raisin Granola, 222
HONEYDEW
Chicken and Melon Salad, 67
Melon and Bean Salad, 68
Roasted Red Pepper, Mush-
rooms and Melon Salad,
56–57
Hors d’oeuvres, 24–35
reducing fat content of, 26
Hummus, 34
I cooking, 164
ICE CREAM, SORBETS, FROZEN
DESSERTS
fat content of, 195
RECIPES
Apple Cinnamon Sorbet with
Raspberry, 200
Fresh Strawberry Sorbet, 199
Frozen Lemon Cream, 201
Grapefruit Ice, 202
Lemon Sorbet, 203
Raspberry Sorbet with
Strawberrry Coulis, 198
Yogurt Fruit Freeze, 203
ICING
Lemon Icing, 191
Orange Icing, 191
Italian Vegetable Soup with
Pesto, 46–47
J Lemon Sorbet, 203
Jiffy White Kidney Bean Salad, 70
Julienne Vegetables with Balsamic-
Walnut Vinaigrette, 63
K Sole Fillets with Lemon and
Kidney beans. See Beans and
Legumes
Kumquats, 109
240
L cooking, 72
LAMB
cooking, 110
defrosting, 110
fat content of, 228
RECIPES
Ginger Apricot Stuffed Lamb,
109
Marinated Leg of Lamb with
Coriander, 110
Navarin of Lamb, 112–13
Souvlakia of Lamb, 111
LEEKS
RECIPES
Baked Leeks au Gratin, 164
Braised Red Peppers and
Leeks, 165
Chunky Leek and Potato
Soup, 44
Leek and Potato Soup, 44
Orange Ginger Chicken with
Leeks, 90
LEMON
Frozen Lemon Cream, 201
Lemon Chicken Schnitzel, 86
Lemon Filling, 208, 209
Lemon and Fresh Blueberry
Tart, 208–209
Lemon-Garlic Salmon and
Shrimp Brochettes, 122
Lemon-Ginger Carrots, 159
Lemon Icing, 191
Lemon Vinaigrette, 63
Scallops and Shrimp in Thai
Lemon Cream with Julienne
Vegetables, 120–21
Parsley, 115
LENTILS
about brown, green, red lentils,
53, 72
RECIPES
Mediterranean Lentil Salad,
72
Red Lentil Soup, 53
LETTUCE
fiber content comparisons, 59
RECIPES
Arugula and Radicchio Salad
with Balsamic Vinaigrette,
62
Green Pea, Bean and Romaine
Soup, 43
Light Supper for a Winter’s Day,
128
LIME
Honey-Lime Fruit Dip, l35
Linguine with Shrimp and Tomato,
123
Lunch menus, 75, 76, 83, 130
M
Make-Ahead Summer Dinner, 210
Margarine versus butter, 231
MARINADES
for leg of lamb, 110
for Bermuda Bean Salad, 74
Teriyaki Marinade, 122
Marinated Flank Steak, 98
Marinated Leg of Lamb with
Coriander, 110
MARINATING
beef, 98, 103
fish and seafood, 122
Mashed Potatoes with Garlic and
Onions, 169
Mashed Rutabaga with Carrots
and Orange, 174
MAYONNAISE
alternatives, 64, 78, 150, 155
fat/calorie comparisons, 66
MEATS (See also Processed Meats;
Specific types)
 INDEX

and alternatives, rec. intake, 14
fat content of, 228–29
healthy cooking methods, 7–8,
103
nitrite-cured, 12
nutrients contained in, 96
pan juices, 97, 150, 155
reducing fat content in, 6–8, 97
tenderizing, 103
Mediterranean Lentil Salad, 72
MELON
Cantaloupe, Pear and Grapes
with
Sherry Orange Sauce, 204
Chicken and Melon Salad, 67
Chilled Melon and Yogurt Soup,
37
Melon and Bean Salad, 68
Melon with Blueberries, 205
Roasted Red Pepper, Mushroom
and
Melon Salad, 56–57
Turkey and Melon with Curry
Sauce, 94
Menu planning, 14–15, 16–17,
19–21, 57
MENU SUGGESTIONS
After-Theatre Supper, 181
August Dinner Menu, 85
Boxing Day Buffet, 94
Brunch or Lunch Menus, 130
Children’s Party, 138
Cocktail Party for 25, 28
Dinner Party for Six, 118
Easter Dinner or Buffet, 108
Easter Luncheon, 62
Easy Summer Supper, 132
Fall Dinner Menu, 163
first courses, 35
fish and seafood dishes, 125
Full Brunch Menu, 221
Holiday Turkey Dinner, 151
Light Supper for a Winter’s Day,
128
Lunch Menus for Entertaining,
75, 76
Make-Ahead Summer Dinner,
210
October-November Friday Night
Dinner Menu, 165
Picnic Salad Supper, 60
Portable Lunch Menus, 83
Rush-Hour Family Dinner, 52
September Dinner, 98
September Supper, 99
60-Minute Dinner Party, 37
Special Spring Dinner, 121
Spring Brunch Menu, 223
Spring Dinner Buffet, 112
Spring Dinner Party Menu, 159
Summer Brunch Menu, 223
Summer Lunch or Picnic, 34
Summer Picnic in the Park, 77
Summer Salad Buffet, 68
Summer Salad Plate, 70
Sunday Afternoon Tea, 34
Super Supper, 50
10-Minute August Supper, 71
30-Minute Summer Dinner, 168
Vegetarian Dinner, 142, 145
Winter Brunch Menu, 224
Winter Dinner Party, 112
Winter Family Supper, 58
Meringues, 184, 185, 187, 210–11
Mexican Pork Stew, 105
Microwave Fillets Provençal, 118
Microwave Tarragon Chicken with
Julienne Vegetables, 92
MICROWAVING
fish, 118, 127
poultry, 93
vegetables, 165
MILK (See also Buttermilk)
chocolate milk, 219
evaporated, 51
low-fat, 7
reducing fat, 6–8
Moroccan Vegetable Cous Cous,
142–43
Muesli, 224
MUFFINS
making and storing, 176, 177
RECIPES
Banana Apricot Bran Muffins,
176
Oatmeal Carrot Muffins, 179
Pumpkin Raisin Muffins, 177
Refrigerator Applesauce-Spice
Bran Muffins, 178
MUSHROOMS
about Enoki mushrooms, 89
cooking with dried mushrooms,
87
RECIPES
Breast of Chicken and Spinach
with Mushroom Tarragon
Sauce, 88–89
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes,
145
Pasta with Broccoli,
Mushrooms and
Cauliflower in Basil-Cream
Sauce, 133
Roasted Red Pepper,
Mushroom and Melon
Salad, 56–57
Sautéed Chicken with
Mushrooms and Onions, 87
Sole Poached with Tomatoes,
Artichokes and Mushrooms,
117
Spinach-Stuffed Mushrooms,
30
Stuffed Mushroom
Croustades, 27

241
INDEX
Tarragon and Mushroom
Sauce, 152–53
MUSSELS
buying and storing, 125
RECIPES
Mussels Sicilian Style, 125
Seafood Vegetable Soup, 42
MUSTARD
Chicken Dijon, 84
Dill Mustard Sauce, 151
N Bermuda Bean Salad, 74
Navarin of Lamb, 112–13
Nitrites, 12, 38
Nonstick cookware, advantages of,
9, 231
NOODLES
Quick Asian Vegetable-Noodle
Soup, 42
Thai Noodles with Broccoli, 137
Nova Scotia Seafood Chowder, 48
Nutrient analysis, 22
Nutrition labelling, 10, 15–18
NUTS
Apricot, Orange and Pecan
Loaf, 188
Glazed Brussels Sprouts with
Pecans, 158
O Orange Cream Sauce, 219
OATMEAL
Oatmeal Carrot Muffins, 179
Oatmeal Raisin Cookies, 186
Rhubarb Crisp with Oatmeal
Topping, 216
Obesity, 8
October-November Friday Night
Dinner Menu, 165
Oil and Vinegar Dressing, 79
OIL(S)
making most of salad oils, 63
substitutions, 8, 231
242
Old-Fashioned Meatloaf, 100–101
Old-Fashioned Peach Cobbler, 214
OLIVES
Olive and Rosemary Soda Bread,
181
OMELETS
about omelets, 131
RECIPES
Broccoli Frittata, 128–29
Omelet à la Jardinière, 131
ONIONS
Bulgur Salad with Peas and
Onions, 69
Chick-Pea Salad with Red
Onion and Tomato, 77
Coleslaw with Apple and
Onion, 64
Fresh Beet and Onion Dip, 29
Mashed Potatoes with Garlic
and Onions, 169
Sautéed Chicken with
Mushrooms and Onions, 87
ORANGES
Apricot, Orange and Pecan
Loaf, 188
Mashed Rutabaga with Carrots
and Orange, 174
Orange Cream Dressing, 219
Orange Ginger Chicken with
Leeks, 90
Orange Icing, 191
Orange Sherried Sweet Potatoes,
171
Orange Sponge Cake, 190
Orange Vinaigrette, 80
Sherry Orange Sauce, 204
Organic foods, 12
OYSTERS
Oyster Chowder, 50
P
Pancakes, 223
Pan juices, 97, 150, 155
PARSLEY
Barley and Parsley Pilaf, 146
Parsley Dressing, 81
Sole Fillets with Lemon and
Parsley, 115
PARSNIPS
Parsnip Purée, 172
Party menus, 28, 37, 112, 118,
138, 159
PASTA
cooking, 123
determining portions, 143
as first course, 35
sauce alternatives, 155
RECIPES
Capellini with Clam Sauce and
Sweet Red Peppers, 124
Creamy Penne with Tomatoes,
136
Fettucine with Fresh Tomatoes
and Basil, 132
Linguine with Shrimp and
Tomato, 123
Pasta Salad with Sweet
Peppers and Dill, 76–77
Pasta with Broccoli, Mush-
rooms and Cauliflower in
Basil-Cream Sauce, 133
Pasta with Pesto Sauce, 46
Pasta with Shrimp and
Tomato Basil Sauce, 133
Pasta with Tomato Basil
Sauce, 133
Triple-Cheese Lasagne,
134–35
PEACHES
Old-Fashioned Peach Cobbler,
214
Peach Blueberry Crisp, 207

Peaches with Raspberry Yogurt
Sauce, 196
PEARS
Cantaloupe, Pears and Grapes
with Sherry Orange Sauce, 204
Pear Crisp with Ginger, 212
Pear and Ginger Sauce, 206
Poached Pears with Chocolate
Sauce, 197
PEAS (See also Snow Peas)
Cooking, dried, 74
RECIPES
Bulgur Salad with Peas and
Onions, 69
Cantaloupe, Pear and Grapes
with Sherry Orange Sauce,
204
Green Pea, Bean and Romaine
Soup, 43
Split Pea Soup, 38
PEPPER
Hamburgers au Poivre, 102
PEPPERS (See also Red Peppers)
Broccoli and Sweet Pepper
Stir-Fry, 160
Bulgur Wheat, Tofu and Sweet
Peppers, 144
Pasta Salad with Sweet Peppers
and Dill, 76–77
Roasted Red Pepper, Mushroom
and Melon Salad, 56–57
Stuffed Peppers with Tomato
Basil Sauce, 99
Pernod, 50
Pesticides, 12
Pesto, 46–47; alternative, 155
Picnic menus, 34, 60, 77
PIES
reducing sugar content in, 150
RECIPES
Lemon and Fresh Blueberry
Tart, 208
Plum Tart, 215
Rhubarb Crumb Pie, 216
PILAFS
Barley and Parsley Pilaf, 146
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes,
145
PIZZA
All-Dressed Pizza, 180
Deep-Dish Vegetable Pizza, 138
Whole-Wheat Pizza Dough, 180
PLUMS
Plum Tart, 215
Poached Pears with Chocolate
Sauce, 197
PORK (See also Ham)
about pork tenderloin, 107
buying and storing, 105
fat content of, 228
reducing fat in, 107
sauce alternative, 155
RECIPES
Chinese Pork and Vegetables,
106
Mexican Pork Stew, 105
Pork Tenderloin with
Rosemary and Thyme, 107
Portable Lunch Menus, 83
Portuguese Collard Soup, 54
POTATOES (See also Sweet
Potatoes)
fiber-content comparisons, 169
RECIPES
Chunky Leek and Potato
Soup, 44
Leek and Potato Soup, 44
Mashed Potatoes with Garlic
and Onions, 169
Red Potato Salad with Sour
Cream and Chives, 66
Pot-Au-Feu, 104
INDEX
POULTRY (See also Specific types)
cooking methods, 8, 84, 93
determining doneness, 95
fat content of, 228
microwaving, 93
roasting, 95
stuffing and gravy alternatives,
95
RECIPES
Breast of Chicken and Spinach
with Mushroom Tarragon
Sauce, 88–89
Chicken Dijon, 84
Chicken and Melon Salad, 67
Chicken with Snow Peas, 91
Crispy Herbed Chicken, 85
Lemon Chicken Schnitzel, 86
Microwave Tarragon Chicken
with Julienne Vegetables, 92
Orange Ginger Chicken with
Leeks, 90
Sautéed Chicken with
Mushrooms and Onions, 87
Thai Honey Chicken, 93
Turkey and Melon with
Curry Sauce, 94
Prepared foods, sodium content,
135
Processed meats, fat content of,
229
Prune Cake with Lemon Icing, 192
PUMPKIN
Pumpkin Raisin Muffins, 177
Q
Quick Asian Vegetable-Noodle
Soup
R
RADICCHIO
Arugula and Radicchio Salad
with Balsamic Vinaigrette, 62
243
INDEX
RASPBERRIES
Apricot Raspberry Clafouti, 213
Raspberry Meringue Torte, 210
Raspberry Rhubarb Sauce, 218
Raspberrry Sorbet with
Strawberry Coulis, 198
Raspberry or Strawberry Coulis,
199
Raspberry Yogurt Sauce, 196
Red Lentil Soup, 53
RED PEPPERS
roasted, 158
RECIPES
Asparagus with Red Pepper
Purée, 158
Braised Red Peppers and
Leeks, 165
Capellini with Clam Sauce and
Sweet Red Peppers, 124
Red Pepper Purée, 158
Roasted Red Pepper, Mush-
room and Melon Salad, 56
Red Potato Salad with Sour
Cream and Chives, 66
Refrigerator Applesauce-Spice
Bran Muffins, 178
RHUBARB
Raspberry Rhubarb Sauce, 218
Rhubarb Crisp with Oatmeal
Topping, 216
Rhubarb Crumb Pie, 216
Stewed Rhubarb, 217
RICE
about Arborio rice, 148
rice vermicelli, 90, 137
RECIPES
Beet Risotto, 148
Brown Rice with Currants,
149
Curried Fruit with Rice, 147
Roasted Eggplant and Tomato
Bruschetta, 33
244
Roasted Eggplant and Tomato
Spread, 33
Roasted Red Pepper, Mushroom
and Melon Salad, 56–57
Rush-Hour Family Dinner, 52
ROSEMARY
Olive and Rosemary Soda Bread,
181
Pork Tenderloin with Rosemary
and Thyme, 107
RUTABAGA
Mashed Rutabaga with Carrots
and Orange, 174
S Tabbouleh, 60
SALADS
as first course, 35
nutrient content of, 56
RECIPES
Artichoke Tomato Salad, 59
Arugula and Radicchio Salad
with Balsamic Vinaigrette,
62
Bermuda Bean Salad, 74
Broccoli Buffet Salad, 58
Bulgur Salad with Peas and
Onions, 69
Chicken and Melon Salad, 67
Chick-Pea Salad with Red
Onion and Tomato, 77
Coleslaw with Apple and
Onion, 64
Crunchy Green Bean Salad
with Asian Dressing, 75
Cucumber Raita, 65
Danish Cucumber Salad, 61
Greek Salad, 73
Jiffy White Kidney Bean
Salad, 70
Julienne Vegetables with
Balsamic-Walnut Vinaigrette,
63
Mediterranean Lentil Salad,
72
Melon and Bean Salad, 68
Pasta Salad with Sweet
Peppers and Dill, 76–77
Red Potato Salad with Sour
Cream and Chives, 66
Roasted Red Pepper, Mush-
room and Melon Salad,
56–57
Spinach and Red Cabbage
Salad with Blue Cheese
Dressing, 57
Spinach Supper Salad, 71
Tomato Raita, 65
White Kidney Bean Salad, 70
DRESSINGS
fat content of, 78, 79, 232
reducing fat content of, 63,
64, 78, 79
RECIPES
Balsamic Vinaigrette, 62
Balsamic-Walnut
Vinaigrette, 63
Blue Cheese Dressing, 80
Buttermilk Herb Dressing,
78
Creamy Caesar Dressing, 81
Herb Vinaigrette, 79
Lemon Vinaigrette, 63
Oil and Vinegar Dressing,
79
Orange Cream Dressing,
219
Orange Vinaigrette, 80
Parsley Dressing, 81
for pasta salad, 77
Tarragon Vinaigrette, 79
Tomato-French Dressing, 82
Vinaigrette Dressing, 58
Watercress Dressing, 81

Yogurt Basil Dressing, 81
Yogurt Dressing, 64
SALMON
sauce alternatives, 155
RECIPES
Baked Salmon with Herbs,
119
Lemon-Garlic Salmon and
Shrimp Brochettes, 122
Salmon Mousse with Dill, 32
Teriyaki Salmon and Shrimp
Brochettes, 122
SALT
content in
prepared foods, 135
soy sauce, 28, 170
limiting intake of, 3, 10
reducing in cooking, 10, 45,
49, 149
SAUCES (See also [Dessert] Sauces
[under Desserts])
bases, 97, 150
lower-fat alternatives, 8, 99, 155
made from pan juices, 97
reducing fat content in, 150
thickening/thinning down, 150
tomato sauce alternative, 99
using cottage cheese in, 151
RECIPES
Basil-Cream Sauce, 133
Blackberry Sauce, 151
Clam Sauce, 124
Creamy Herb Sauce, 31
Curry Sauce, 94
Dill Mustard Sauce, 151
Pesto, 46–47
Shallot-Yogurt Sauce, 102
Tarragon and Mushroom
Sauce, 152–53
Tomato Basil Sauce, 152
Tomato Salsa, 154
Yogurt Hollandaise, 153
Sautéed Chicken with Mushrooms
and Onions, 87
Sautéed Zucchini with Yogurt and
Herbs, 168
Scalloped Cabbage au Gratin, 162
SCALLOPS
about scallops, 120
RECIPES
Scallops and Shrimp in Thai
Lemon Cream with Julienne
Vegetables, 120–21
Seafood Vegetable Soup, 42
Seafood Chowder, 48
Seafood Vegetable Soup, 42
September Dinner, 98
September Supper, 99
Shallot-Yogurt Sauce, 102
SHALLOTS
Shallot-Yogurt Sauce, 102
Sherry-Braised Ham, 108
Sherry Orange Sauce, 204
Shopping wisely, 15–18
SHRIMP
cooking, 24
RECIPES
Linguine with Shrimp and
Tomato, 123
Pasta with Shrimp and
Tomato Basil Sauce, 133
Scallops and Shrimp in Thai
Lemon Cream with Julienne
Vegetables, 120–21
Seafood Vegetable Soup, 42
Teriyaki Salmon and Shrimp
Brochettes, 122
Teriyaki Shrimp Wrapped
with Snow Peas, 24–25
60-Minute Dinner Party, 37
Smoked foods, 2, 13, 38, 97
Smoking, and cancer, 10
SNOW PEAS
Chicken with Snow Peas, 91
INDEX
Teriyaki Shrimp Wrapped with
Snow Peas, 24–25
Sodium. See Salt
Sole Fillets with Lemon and
Parsley, 115
Sole Poached with Tomatoes,
Artichokes and Mushrooms, 117
Sole Florentine, 116
SOUPS AND CHOWDERS
as first course, 35
nutrient content of, 36
reducing fat content of, 40
RECIPES
Balkan Beet Cream Soup, 36
Bean and Vegetable Soup, 52
Chilled Melon and Yogurt
Soup, 37
Chunky Leek and Potato
Soup, 44
Corn and Tomato Chowder
with Tarragon, 51
Cream of Broccoli Soup, 40
Curried Apple and Zucchini
Soup, 55
Curried Corn and Tomato
Chowder, 51
Easy Fish Chowder, 50
Easy Tomato-Bean Chowder,
49
Fresh Tomato and Basil Soup,
41
Gazpacho, 39
Green Pea, Bean and
Romaine Soup, 43
Italian Vegetable Soup with
Pesto, 46–47
Leek and Potato Soup, 44
Nova Scotia Seafood
Chowder, 48
Oyster Chowder, 50
Portuguese Collard Soup, 54
245
INDEX
Quick Asian Vegetable-
Noodle Soup, 42
Red Lentil Soup, 53
Seafood Vegetable Soup, 42
Spinach Soup, 54
Split Pea Soup, 38
Vegetable Borscht, 45
Sour cream, 45
as base for sauces, 150
fat/cal. comparisons, 66
fat content of, 195
heating, 150
in salad dressings, 78
RECIPE
Red Potato Salad with Sour
Cream and Chives, 66
Souvlakia of Lamb, 111
Soy sauce, 28, 170
Special Spring Dinner, 121
SPINACH
fiber-content comparisons, 59
RECIPES
Breast of Chicken and
Spinach with Mushroom
Tarragon Sauce, 88–89
Spinach Dip, 30
Spinach and Red Cabbage
Salad with Blue Cheese
Dressing, 57
Spinach Soup, 54
Spinach-Stuffed Mushrooms,
30
Spinach Supper Salad, 71
Spinach and Zucchini Pie, 139
Split Pea Soup, 38
Spring menus, 75, 112, 121,
159, 223
SQUASH
fiber content of, 161
yields, 173
RECIPE
Baked Squash with Ginger,
173
246
Steak. See Beef
Steam cooking, 167
Stewed Rhubarb, 217
STEWS AND CASSEROLES
about stews, 97, 140
RECIPES
Beef and Vegetable Stew,
96–97
Mexican Pork Stew, 105
Pot-Au-Feu, 104
Winter Vegetable Stew, 140
STIR-FRIES
about stir-frying, 91, 103
RECIPES
Broccoli and Sweet Pepper
Stir-Fry, 160
Chicken with Snow Peas, 91
Stir-Fried Vegetables with
Ginger and Garlic, 170
Stir-Fry Beef Curry, 103
Thai Noodles with Broccoli,
137
Two-Cabbage Stir-Fry, 163
STRAWBERRIES
Fresh Strawberry Sorbet, 199
Strawberries with Raspberry
Rhubarb Sauce, 195
Strawberry Coulis, 199
Strawberry Meringue Torte,
210–11
Stuffed Cherry Tomatoes, 30
Stuffed Mushroom Croustades, 27
Stuffed Peppers with Tomato
Basil Sauce, 99
STUFFING
alternatives (poultry), 95
lamb, 109
Summer menus, 34, 68, 70, 71, 75,
77, 85, 132, 168, 210, 223
Sunday Afternoon Tea, 34
Super Supper, 50
Supplements, 4
SWEET POTATOES
Orange Sherried Sweet Potatoes,
171
Swiss Fruit Muesli, 224
T
Tabbouleh, 60
TARRAGON
Breast of Chicken and
Spinach with Mushroom
Tarragon Sauce, 88–89
Corn and Tomato Chowder with
Tarragon, 51
Microwave Tarragon Chicken
with Julienne Vegetables, 92
Tarragon Carrots, 159
Tarragon and Mushroom Sauce,
152–53
Tarragon Vinaigrette, 79
10-Minute August Supper, 71
Teriyaki Beef Rumaki, 28
Teriyaki Marinade, 122
Teriyaki Salmon and Shrimp
Brochettes, 122
Teriyaki Shrimp Wrapped with
Snow Peas, 24–25
Tex-Mex Chili, 100
Thai Honey Chicken, 93
Thai Noodles with Broccoli, 137
30-Minute Summer Dinner, 168
THYME
Pork Tenderloin with Rosemary
and Thyme, 107
Tobacco, 10
TOFU
Bulgur Wheat, Tofu and
Sweet Peppers, 144
TOMATOES
Artichoke Tomato Salad, 59
Bulgur Pilaf with Fresh Basil,
Mushrooms and Tomatoes,
145

Chick-Pea Salad with Red Onion
and Tomato, 77
Corn and Tomato Chowder with
Tarragon, 51
Creamy Penne with Tomatoes,
136
Curried Corn and Tomato
Chowder, 51
Easy Tomato-Bean Chowder, 49
Fettucine with Fresh Tomatoes
and Basil, 132
Fresh Tomato and Basil Soup, 41
Linguine with Shrimp and
Tomato, 123
Pasta with Shrimp and Tomato
Basil Sauce, 133
Pasta with Tomato Basil Sauce,
133
Roasted Eggplant and Tomato
Bruschetta, 33
Roasted Eggplant and Tomato
Spread, 33
Sole Poached with Tomatoes,
Artichokes and Mushrooms,
117
Stuffed Cherry Tomatoes, 30
Stuffed Peppers with Tomato
Basil Sauce, 99
Tomato Basil Sauce, 152
Tomato-French Dressing, 82
Tomato Raita, 65
tomato sauce alternatives, 99
Tomatoes Florentine, 157
Tomatoes Provençal, 157
Tomato Salsa, 154
Tuscan White Kidney Beans and
Tomato, 141
Triple-Cheese Lasagne, 134–35
TURKEY
gravy alternatives, 155
menu suggestion, 151
roasting, 95
RECIPE
Turkey and Melon with
Curry Sauce, 94
TURNIPS
Mashed Rutabaga with
Carrots and Orange, 174
Turnips Paysanne, 175
Tuscan White Kidney Beans and
Tomato, 141
Two-Cabbage Stir-Fry, 163
V Stir-Fried Vegetables with
VEGETABLES (See also Specific
vegetables)
adding butter to, 159
adding to salads, 73
best sources of fiber, 161
cooking tips, 5
maintaining nutrients, 156
as first course, 35
nutrient content of, 156
puréeing, 172
rec. servings, 5, 14
stir-frying, 103
RECIPES
Bean and Vegetable Soup, 52
Beef and Vegetable Stew,
96–97
Chinese Pork and Vegetables,
106
Crudités with Creamy Fresh
Dill Dip, 31
Deep-Dish Vegetable Pizza,
138
Foil-Steamed Spring
Vegetables, 166
Gazpacho, 39
Italian Vegetable Soup with
Pesto, 46–47
Julienne Vegetables with
Balsamic-Walnut Vinaigrette,
63
INDEX
Microwave Tarragon Chicken
with Julienne Vegetables, 92
Moroccan Vegetable
Cous Cous, 142
Omelet à la Jardinière, 131
Quick Asian Vegetable-Noodle
Soup, 42
Scallops and Shrimps in Thai
Lemon Cream with Julienne
Vegetables, 120–21
Seafood Vegetable Soup, 42
Ginger and Garlic, 170
Vegetable Borscht, 45
Winter Vegetable Stew, 140
Vegetarian dinner, 142–43, 145
Vegetarian dishes, 128–49
Vinaigrette Dressing, 58
Herb Vinaigrette, 79
Oil and Vinegar Dressing, 79
Tarragon Vinaigrette, 79
Vinegar, rice, 163
Vitamin C, 12, 13, 22
W
WATERCRESS
Watercress Dressing, 81
Water quality, 13–14
Weight, healthy, 8–10
Wheat bran, 177
Wheat germ, 177
Whipped cream, 150, 195
White Kidney Bean Salad, 70
WHOLE-WHEAT FLOUR
about whole-wheat flour, 179
substituting for all-purpose, 178
RECIPES
Whole-Wheat Irish Soda
Bread, 181
Whole-Wheat Pancakes with
Blueberries and Yogurt, 223
Whole-Wheat Pizza Dough, 180
247
INDEX

WINE, SPIRITS, LIQUEURS Z

cooking with, 50 ZUCCHINI
in stews, 97 Curried Apple and Zucchini
RECIPES Soup, 55
Blackberry Sauce, 151 Sautéed Zucchini with Yogurt
Mussels Sicilian Style, 125 and Herbs, 168
Orange Sherried Sweet Spinach and Zucchini Pie, 139
Potatoes, 171
Sherry-Braised Ham, 108
Sherry Orange Sauce, 204
Winter menus, 58, 76, 112, 224
Winter Vegetable Stew, 140

Y
YOGURT (See also Frozen Yogurt)
as base for sauces, 78, 150
draining, 35
heating, 150
RECIPES
Chilled Melon and Yogurt
Soup, 37
Frozen Lemon Cream, 201
Peaches with Raspberry
Yogurt Sauce, 196
Sautéed Zucchini with
Yogurt and Herbs, 168
Shallot-Yogurt Sauce, 102
Whole-Wheat Pancakes with
Blueberries and Yogurt, 223
Yogurt Basil Dressing, 81
Yogurt Dressing, 64
Yogurt Fruit Freeze, 203
Yogurt Hollandaise, 153

248